Anti-boredom cardio workout

Try to switch up the machines you use for a fly by workout.

To get the best results, pay attention to your rate of perceived exertion (RPE), or how hard you are working on scale of 1 to 10.

Bike

0:00-5:00 Warm up gradually (RPE – 5) ; RPE = Rate of perceived exertion

5:00-7:00 Pedal steadily at about 85 rpm (Level 7-10; RPE 6-8); rpm = Repetitions per minute

7:00-8:00 Speed up to 100 rpm (Level 7-10; RPE 7-9)

8:00-14:00 Repeat minutes 5 to 8 twice more, going 2 minutes moderate and 1 minute fast

14:00-15:00 Recover for 1 minute (RPE 5)

Elliptical

15:00-18:00 Move at the moderate level (Level 6-9; RPE 6-8)

18:00-20:00 Increase setting (Level 15-16; RPE 8-9)

20:00-25:00 Repeat minutes 15 to 20, gradually slowing in last 30 seconds to a moderate intensity (RPE 5)

Treadmill

25:00-27:00 Walk briskly or jog (4.0-5.8 mph; RPE 5-7); mph = miles per hour

27:00-29:00 Run at quick pace(5.8-7.0 mph; RPE 8-9)

29:00-33:00 Repeat minutes 25-29

33:00-35:00 Walk briskly or jog (4.0-5.8 mph; RPE 5-7)

35:00-40:00 Cool down (3.0-4.5 mph; RPE 4)

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