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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
|
