The Anti-Boredom Workout That Burns 400 Calories
To get the best results, pay attention to your rate of perceived exertion (RPE), or how hard you're working on a scale of 1 to 10.
|What To Do||RPE|
|0:00-5:00||Warm up gradually||5|
|5:00-7:00||Pedal steadily at about 85 rpm (level 7-10)||5-7|
|7:00-8:00||Speed up to 100 rpm (level 7-10)||7-9|
|8:00-14:00||Repeat minutes 5 to 8 twice more, going 2 minutes moderate and 1 minute fast||5-9|
|14:00-15:00||Recover for 1 minute||5|
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