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Hometrainer program 60 min

Use this 60 minutes Hometrainer program with care. If you are beginner or have a poor fitness level your puls should stay 10 beats per minute below LT untill you get a good fittness leve.

  • LT = Lactate threshold, the pulse you can maintain for 1 hour with out getting lactic acid in your legs
  • RPM = pedal Rounds Per Minute

Tip: You can count your RPM by counting your pedal rounds for 15 seconds and multiplying by 4.

TIME SUMTIMEDESCRIBTION
 10 min 10 min Light warm up. Do not think about pulse, intensity or resistance
RPM = 80-100
The purpose is just to get your legs going.
 22 min 12 min 4 x 2 min interval
Rolling break between each interval with a pulse of= 40-60 beats below LT
RPM = 80-100
Pulse should be respectively 40-30-25-20 beats below LT
You should begin to sweat a little. 
 24 min   2 min Work pulse calmly up to 20 beats below LT
RPM 80-100
 28 min   4 min Keep pulse 20 beats below LT
RPM 80-100
 30 min   2 min Work pulse up to 10 beats below LT
RPM 60
 32 min   2 min Keep pulse on 10 beats below LT
RPM 60
 36 min   4 min Work pulse calmly up to LT
RPM 60
 38 min   2 min Roll the bike without resistance
 40 min   2 min Work pulse calmly up to 10 beats below LT
RPM 80-100
 42 min   2 min Keep pulse on 10 beats below LT
RPM 80-100
 44 min   2 min Work pulse calmly up to +10 beats above LT
RPM 80-100
 48 min   4 min Keep pulse on 10 beats above LT
RPM 80-100
 60 min 12 min Roll off without resistance

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