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The 40/30/20 Workout

This workout can be performed on an exercise bike, a bike outdoors, on an elliptical, on a treadmill, or running outdoors.

Let's Get Some Definitions Straight.

The warm-up should be easy enough that you could comfortably talk during it. Exertion scale: about 4 out of 10.

The sprint should be hard enough that you feel like it's gonna kill you. Exertion scale: about 9 out of 10.

The active recovery should be slow enough that you can regain your breath before the next sprint. Exertion scale: about 3 out of 10.


The Workout.

min. 0:00 - 5:00  warm-up

min. 5:00 - 5:40  sprint

min. 5:40 - 7:00  active recovery

min. 7:00 - 7:40  sprint

min. 7:40 - 9:00  active recovery

min. 9:00 - 9:30  sprint

min. 9:30 - 11:00  active recovery

min. 11:00 - 11:30  sprint

min. 11:30 - 13:00  active recovery

min. 13:00 - 13:20  sprint

min. 13:20 - 15:00  active recovery

min. 15:00 - 15:20  sprint

min. 15:20 - 17:00  active recovery

min. 17:00 - 20:00  cooldown

This workout will boost your endurance and provide a fat-burning interval stimulus. It's also low-impact in case you're dealing with creaky joints or you just need a day that's gentler on impact. Because the intervals get shorter as the workout progresses, you  will be motivated to push hard.

Have fun!


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  • Indoor Bike Endurance Workout

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  • Winter Cardio Indoor Options

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  • Home Elliptical Machine

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  • Elliptical Versus Treadmill

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