The day starts late when you don’t get out of bed until 10am! Quite strange for me to sleep that long but I guess I need it right now. Of course a pre-breakfast workout was out of the question when beginning my day at that hour, so the bike ride was skipping in favor of a spin at the gym. Generally I hate trading a ride for something indoors but it was cold and windy today so it didn’t bother me much.
I flipped through The Heart Rate Monitor Book for Cyclists to find a 30 minute workout (that’s all the time I had between tearing the house apart looking for wedding slideshow photos and driving north for a friend’s wedding). The workout I came up with was specifically for a “recovery day” and working towards a healthier heart. Everything was done in zone 3 or lower, which meant fat burning zone. I am supposed to be able to gage how healthy my heart is by how quickly I can drop between zones after pushing my HR up. I can increase way faster than I decrease but as I do more of these HR specific workouts, I’m finding it easier to stay within specific zones. I had my iPhone shuffling on a world music playlist and I’ll post my tunes tomorrow.
30 minute Recovery Interval indoor spinning workout:
The point of this workout is to give the legs a rest while maintaining fitness and burning a few extra calories. I maintained the same resistance on the wheel the entire time and increased or decreased intensity with speed.
0-3 minutes warm up HR zone 1
3-5 minutes warm up to the bottom of zone 2
5-7 minutes increase HR to middle of zone 2 (65 %)
7-27 minutes increase HR to bottom of zone 3 for 2 minutes then drop back to steady bottom of zone 2 , repeat as many times as possible in 20 minutes
27-30 minutes decrease HR to bottom of zone 1