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Print it Cardio: 30-Minute Stationary Bike and Elliptical Workout

Stationary Bike Routine

Time RPE* Notes
00:00 - 05:00 3 Warmup
05:00 - 06:00 5 - 6
06:00 - 06:30 7 - 8 Sprint
06:30 - 07:30 3 - 5
07:30 - 08:30 5 - 6
08:30 - 09:00 7 - 8 Sprint
09:00 - 10:00 3 - 5
10:00 - 11:00 5 - 6
11:00 - 12:00 7 - 8 Sprint
12:00 - 15:00 3 - 4 Cooldown

Elliptical Routine

Time Resistance SPM* Notes
00:00 - 03:00 3 130 Warmup
03:00 - 05:00 5 140 - 150
05:00 - 06:00 7 180 - 190 Sprint
06:00 - 07:00 4 140 - 150
07:00 - 08:00 7 180 - 190 Sprint
08:00 - 10:00 5 140 - 150
10:00 - 12:00 6 160 - 170
12:00 - 13:00 8 180 - 190 Sprint
13:00 - 15:00 3 130 - 140 Cooldown
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