So, a long time ago, I participated in a thread on the merits of HIIT. At that time i did not believe in it..
Well today, i decided to try and add HIIT to my normal cardio routine.
Since running is still against my doctors wish's what with me still a big guy, biking on my stationary is my primary method of cardio.
I normally ride for 10.1 miles, averaging between 13mph to 14.5mph. I normally ride for about 45 minutes.
So today i warmed up with LISS and after that i proceeded to do all out sprints on my stationary bike for 1 minute with a 90 second rest between. My sprint speed would be between 18mph and 21 mph. I found that i was able to do 5 of those sets in a row. However as a testament to my still poor conditioning, i was quite tired after the 5th one. So i continued on with steady state for long while after that, and then did one final 1 minute sprint. It was a struggle to get to 19mph on this last sprint as it felt like i just had trouble getting my legs to pump faster.
After this last sprint I spent the last of my ride time(about 40minutes left) going steady state, averaging between 13mph and 14.5mph.(my speed would fluctuate depending on my concentration, never going below 13 for more then a few seconds. I was watching tv at the same time, so i got distracted)
My total ride time today was 73 minutes. Total distance 17 miles. Now it says i burned 1010 calories. However, it is just the generic number. Something is wrong with this old IRONMAN Recumbent and i cant program my weight and height and age. So im sure the number is different.
So guys how can i improve my rides? How many sets of Intervals should i be shooting for? How long should the sprints and rests be?
My plan is to try and add 1 sprint/rest rep each time I ride. However if you have a better suggestion im all ears. Edit to add. Im thinking of breaking up my ride into three sections. After warm up i am considering adding in 3 sets of 5 sprint/rest with 5 minutes of steady state between followed by steady state for a cool down till i reach desirable distance and calorie numbers. What do you guys think?
I know that Biking will do exactly nothing for my running cardio, as running is harder then biking.(at least according to what i have read. Biking cardio wont help running cardio, even though they use the same heart and lungs?)
However its all i got till im at a safer weight for my knees.
Well today, i decided to try and add HIIT to my normal cardio routine.
Since running is still against my doctors wish's what with me still a big guy, biking on my stationary is my primary method of cardio.
I normally ride for 10.1 miles, averaging between 13mph to 14.5mph. I normally ride for about 45 minutes.
So today i warmed up with LISS and after that i proceeded to do all out sprints on my stationary bike for 1 minute with a 90 second rest between. My sprint speed would be between 18mph and 21 mph. I found that i was able to do 5 of those sets in a row. However as a testament to my still poor conditioning, i was quite tired after the 5th one. So i continued on with steady state for long while after that, and then did one final 1 minute sprint. It was a struggle to get to 19mph on this last sprint as it felt like i just had trouble getting my legs to pump faster.
After this last sprint I spent the last of my ride time(about 40minutes left) going steady state, averaging between 13mph and 14.5mph.(my speed would fluctuate depending on my concentration, never going below 13 for more then a few seconds. I was watching tv at the same time, so i got distracted)
My total ride time today was 73 minutes. Total distance 17 miles. Now it says i burned 1010 calories. However, it is just the generic number. Something is wrong with this old IRONMAN Recumbent and i cant program my weight and height and age. So im sure the number is different.
So guys how can i improve my rides? How many sets of Intervals should i be shooting for? How long should the sprints and rests be?
My plan is to try and add 1 sprint/rest rep each time I ride. However if you have a better suggestion im all ears. Edit to add. Im thinking of breaking up my ride into three sections. After warm up i am considering adding in 3 sets of 5 sprint/rest with 5 minutes of steady state between followed by steady state for a cool down till i reach desirable distance and calorie numbers. What do you guys think?
I know that Biking will do exactly nothing for my running cardio, as running is harder then biking.(at least according to what i have read. Biking cardio wont help running cardio, even though they use the same heart and lungs?)
However its all i got till im at a safer weight for my knees.
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