Journal of Metabolic and Bariatric Surgery

Indexed in /covered by CAS, KoreaScience & DOI/Crossref:eISSN 2508-5956   pISSN 2287-2930

Table. 3.

Table. 3.

30 Minute cycle interval progression workout

ActionDuration Intensity RPE*
 Warm-up 5 minutes (0:00-5:00) low4
 Speed interval 2 minutes (0:00-5:01) moderate8
 Recover 2 minutes (0:00-5:02) recovery5-6
 Speed interval 1 minutes (0:00-5:03) high9
 Recover 1 minutes (0:00-5:04) recovery5-6
 Speed interval 30 seconds (0:00-5:05) maximum10
 Recover 30 seconds (0:00-5:05)  recovery5-6
 Repeat minutes 5-12 twice  14 minutes (0:00-5:07) various various 
 Cooldown 4 minutes (0:00-5:07) low1-4

The Rating of perceived exertion (RPE) scale is used to measure the intensity of your exercise. The RPE scale runs from 0–10. The numbers be lower late to phrase sused to rate how easy or difficult you find an activity. For example, 0 (nothing a tall) would be how you feel when sitting in a chair; 10 (very, very heavy).

Roound 1: complete all speed intervals in the saddle, Roound 2: complete all speed intervals in high third, Roound 3: complete all speed intervals in low third.

J Metab Bariatr Surg 2016;5:11-7 https://doi.org/10.17476/jmbs.2016.5.1.11
© 2016 J Metab Bariatr Surg