The goal is ride a bike at a continuous moderate pace for 30 minutes. Try and sustain a heart rate that is roughly 70% (HRMax) and you should feel like you can carry a conversation albeit you'll feel a bit winded. Avoid fatigue in the legs (i.e. lactate build up).
RGL2 Final 11 Endurance Athlete Program Day 20
AHHPSL2 Cyclical SISS: Moderate Intensity Bike
Workout
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Warm-Up Blocks
AHHPS - 7-Step Prep LLT/LMT - Hips
Horizontal Loading
LLT
Low Intensity Elliptical
| Set | Time |
|---|---|
| 1 | 3 mins h:m:s |
FLUID DYNAMIC - Intended to be used to move fluid (blood, lymph, water) in order to set the right internal body conditions to optimize tissue behaviors. Use these strategies as part of an effective warm-up, or as part of a structured recovery day.
LLT
Runner’s Hinge Ball Knee Drive
| Set | Reps |
|---|---|
| 1 | 10 |
SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions
LLT
Loaded Hamstring Stretch (Unilateral)
| Set | Reps |
|---|---|
| 1 | 8 |
MOBILITY - Used to foster and maintain space in the body’s segments
LMT
Loaded Rotational Hip Flexor Stretch
| Set | Reps |
|---|---|
| 1 | 8 |
MOBILITY - Used to foster and maintain space in the body’s segments
LMT
ViPR PRO Side Lunge with Forward Tilt breathing
| Set | Reps |
|---|---|
| 1 | 10 |
SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions
Workout Blocks
AHHPSL2 Cyclical SISS: Moderate Intensity Bike
Horizontal Loading
Maintain a constant pace at roughly 70% intensity for 30 minutes.
LLT
Bike Ride
| Set | Time |
|---|---|
| 1 | 30min h:m:s |