This is the second workout I’ve done in a week with my heart rate monitor. I’m starting to get in the groove again and I just refigured my max heart rate and zones. I used the MachineHead Zone Calculator and determined that I would be working at 120-152 beats per minute. The idea for this particular workout came from The Heart Rate Monitor Book for Cyclists and my playlist was a rather uninspired mix put together for me by Genius on itunes. My left knee was bugging me a bit so I concentrated on keeping my knees in and chose to work on elevating my heart rate using cadence not resistance.
Criss-cross between zone 2 & 3
1. Warmup zone 1-2 5 min
2. raise cadence to reach top of zone 3 (152 bpm) 3 min
3. lower cadence to reach bottom of zone 2 (120 bmp) 3 min
repeat steps 2 & 3 3 times
4. bring heart rate back down to zone 1
This workout looks simple on paper but it’s really difficult for me to get my heart rate up and down so quickly!