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Get It Up, Your Heart Rate That Is: Biathlon

Changing machines mid-cardio is one of my favorite ways to beat boredom. I love this stationary bike and treadmill mini biathlon because it's a great way to work your entire lower body, all while blasting major calories.

For the first part, hop on a stationary bike and be prepared to work! Here's how it goes:

Time Level (Resistance) Speed (RPM) RPE (1-10)
00:00-05:00 3 70-80 3
05:00-07:00 6 90-100 5-6
07:00-10:00 10 70-85 7-8
10:00-12:00 8 90-105 6-7
12:00-15:00 12 65-80 8-9

For the second part of the routine on the treadmill just

.

You're halfway there! Now get off the stationary bike and hop on a treadmill for the rest of the program:

Time Speed (MPH) Incline RPE (1-10)
15:00-16:00 4.0 0 5
16:00-20:00 5.0 2 6
20:00-24:00 5.5 2 7
24:00-28:00 5.0 4 8
28:00-32:00 5.5 4 8-9
32:00-37:00 3 0 4-3

Fit's Tip: Depending on your exercise level this may seem too hard or too easy. Adjust your speed and resistance so that your RPE is within the desired range.

Around The Web
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Treadmill Workouts For the Beginner to Advanced
Beginning Elliptical Workout

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Join The Conversation
rpenner rpenner 7 years
cereal_please - that really sucks! I'm glad my gym isn't that busy. I'm going to give this a try tonight!
doogirl doogirl 7 years
I'm definitely doing this one at the gym!
cereal_please cereal_please 7 years
If only it was so easy.. at my gym we're allowed a 30 minute slot per cardio machine. We have to sign up and can't be on a cardio machine for two consecutive half hour segments. So unless it's not busy (which it usually is), someone will snatch up my treadmill minutes after I get off :(
JustSomeChick JustSomeChick 7 years
Hmm... maybe I will give this a shot tonight!
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