Cross training

rowing machine, recumbent bike, treadmill

(if you do not have access, you can substitute rower with stepper )

Rowing: 12 minutes, at pace close to 32 strokes per minute

If using stepper – manual pace at level ~10 for 12 mins)

Treadmill: run 1 mile at a pace of 8 minute miles (7.5 on pace setting)

Recumbent bike: intervals designed to alternate between cruising at 80 rpms at level 2 and more intense pacing at > 100 rpms (level 3) as follows:

Mins                 level                 rpm:

0- 2                      1  (warm up)

2 – 4                    2                      80

4- 5                      3                      100+

5 – 7                    2                      80

7-8                       3                      100+

8-10                     1                      cool down