Lowcountry Treading—Elliptical, Nu-Step, or Bike

Minutes Milestone Notes
1-5   Warm up pace, increase pace last 2 min
5-6 Hill #1 Keep pace, increase level to 2
6-7   Level 4
7-8   Level 5
8-9   Level 7
9-10   Level 6
10-11 RPE Level 5
11-12   Level 4
12-13   Level 2
13-15   Increase pace to RPE of 6 at level 2 
    Level 2
15-16   Increase arm use
16-17   Decrease pace
17-18 Hill #2 Level 3
18-19   Level 4
19-20   Level 5
20-21   Level 5
21-22 Level 5, strong arms
22-23 RPE Level 7, strong arms
23-24   Level 5, strong arms
24-25 Hill #3 Level 3
25-26   Level 5, decrease pace
26-28   Level 7
28-29   Level 5, change pedal direction
29-30   Level 5, strong arms
30-31   Level 4
31-32   Level 7
32-33   Level 4
33-34 RPE Level 2
34-35   Level 2 Increase pace, pedal forward
35-36   Keep fast pace
36-38   Decrease pace
38-39   Decrease pace
39-40   Decrease pace to warm up pace, level 1-2
40-41   Stand tall while pedaling, roll shoulders
41-42   Deep breathing
42-43   Pedal backwards at level 1
42-44   Step off elliptical and walk around gym
44-45 Stretch

 

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