Strength aint bad.. Cardio is seriously worrying.

level 15 on bike on hill setting isn't really going to improve your cardio. Ive been in rehab for 6 months doing phyis (none impact) and thats defiantly really to high you want to be at 140+ rpm on the bike so level 8-10 depending on your fitness. if thats to easy do 160 rpm find it hard to belive you are training cardio on level 15 when you hit 9.1 on a bleep test.
 
Mikharper said:
Can I ask a quick HIIT question save me starting a new thread, Can I substitue skipping for my running HIIT on days when its raining heavy outside (and keep the same intervals) or is it best to stick to one type for best results?
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Depends on the type of results you're looking for? Increasing your speed at running, then yeah it would be. Losing weight, then mix it up a bit can be more of a shock to the body.
 
etom said:
level 15 on bike on hill setting isn't really going to improve your cardio. Ive been in rehab for 6 months doing phyis (none impact) and thats defiantly really to high you want to be at 140+ rpm on the bike so level 8-10 depending on your fitness. if thats to easy do 160 rpm find it hard to belive you are training cardio on level 15 when you hit 9.1 on a bleep test.
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I'm sorry 140rpm!? Are you mad, I can barely move my legs that fast infact i'm not sure I could manage that at all let alone for any length of time! Unless your bike records in half rotations or something?

FWIW I generally do my LISS at about 80rpm on level 12/20 on the bike I use.
 
I recently bought a skipping rope to get some level of fitness going but it's been raining ever since and is due to rain all week. :mad: :(
 
What is everyones HIIT levels, rpm etc on a Cross Trainer?

My cardio is slowly improving on Level 6, 110 Watts/Power, then around 130/140 rpm rest and then 200 rpm on sprint. 20 seconds on sprint speed, 40 seconds on rest.

Though every machine is different so this may not match on other models.
 
I too had similar issues, maybe not as severe but I was lacking in general cardio.

I went to my first martial arts class and they did a 20 minute Curcuit and stretch.
The circuit consisted of:
30 sec jog on spot
30 sec sprint lifint legs really high
2 minutes stretching everything in the legs
50 squats
30 sit ups
30 leg raises
2 ninutes strecthing the entire upper body
30 knuckled press ups
followed doing all of this another 2 times

I was so sweaty after this and breathing pretty deep, however I decided to start biking more and more intense as id become quite slack, and attempt the above circuit atleast twice a aweek on non gym days. Seems to be working quite well I can now do all of it with a sweat yes, but without having to stop for a breath, without having to stand there for a few minutes after regaining myself.
 
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i presume hes in forces as doing a bleep test at work, so bike will more then likely be same as one i use, 140 rpm isnt mega high for anyone who uses it often however may be a little unrealstic if legs cant move that fast. More to the point level 15 out of 25 and saying his breathing was good just points to me that he isnt going to be improving his cardio in the same way as hanging out at a higher RPM and less resitence would.

if he wants to help his hill sprints then level 15 prob better :D
 
Does the gym you go to have a spinning class? Join in with this I have found it easy to add on the weights side of things and it is a great fun work out that gives good gains. Or take up squash which is good on the recovery rate.
 
For the last 2 weeks Ive been doing Level 12 on a Bike on a Hill Cascade setting. Hard then easier etc.

I sit for 30 mins, average around 80rpm with an overall average speed for the 30 mins saying 29kmh.

Quite enjoying it actually. Gonna head over soon and do another half hour.

Ill start introducing running soon but the bike is nice :)
 
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