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Workout routines for cardio

michellebutler73345
michellebutler73345 Posts: 44 Member
edited November 2024 in Fitness and Exercise
Hi all
Just wondering if anyone would care to share their cardio routines for the gym. Looking to mix things up a bit and change from my regular routine. Thanks everyone !

Replies

  • DresdenSinn
    DresdenSinn Posts: 665 Member
    After my weight routine (3x/wk) I do 30 minutes of treadmill intervals as such: 3min warmup at 4.2mph/1min at 6mph/1min 5mph (recovery) - I do this 2x then increase to 6.5mph/7.0/7.5/8.0/8.5/9.0mph each done 2x (except 9.0mph is done once) then 3min cool-down at 5.0mph working down to 4.0mph
  • michellebutler73345
    michellebutler73345 Posts: 44 Member
    Thank you for sharing
  • sijomial
    sijomial Posts: 19,809 Member
    On a Spinning bike....
    Two and half minute intervals for an hour alternating between:
    Seated flat (resistance set for brisk / cruising pace)
    Seated climb (add a turn of resistance)
    Standing flat (add a turn of resistance)
    Standing climb (add a turn of resistance)

    (Also do some simple steady state stuff on the Spinning bike.)


    On a power meter bike (different days!)....
    Training:
    Hour steady state - 60 minutes at the highest effort I can sustain for that duration.
    Hour steady state - 60 minutes at fast cruising pace.
    Hour steady state - endurance base building (Spring usually)
    Hour steady state - recovery ride at gentle pace to refresh tired legs.
    Ten minute intervals for an hour - alternating brisk pace and maximal effort I can sustain and repeat for 10 mins. Good training for big hills...
    Progress tests:
    20 min test - 20 minutes at the highest effort I can sustain for that duration. Check progress of Functional Threshold Power.
    3 minute test - Zone 6 test to check progress of max minute power.
    30 second - max power test, maximal effort sprint.
  • workout_ninja
    workout_ninja Posts: 524 Member
    Treadmill intervals are great -i workout from home so i dont have a treadmill, Although I do go outside my house and do sprinting intervals which are great. I prefer to incorporate cardio into my weights though, I work to a timer and do 50/10 hiit intervals. i like to do a weight lifting interval followed by a cardio one and repeat. That works well for me.
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    Insanity!
  • VeggieBarbells
    VeggieBarbells Posts: 175 Member
    Jumping rope
  • MeanderingMammal
    MeanderingMammal Posts: 7,866 Member
    michellebutler73345 wrote: »
    Hi all
    Just wondering if anyone would care to share their cardio routines for the gym. Looking to mix things up a bit and change from my regular routine. Thanks everyone !

    If you have to use the gym you could do this on a treadmill, but personally I prefer training in the real world.

    Run 5min/km for an hour.

    Warm up for 10 minutes at 6min/km then three to four cruise intervals of 10 minutes at 4min/km with 2 minutes of recovery at 6 min/ km followed by a 10 minute cool down at 6min/km

    And one for the track, warm up for 10 minutes at 6 min/km, then eight 100 metre sprints with a 200 metre recovery at 6 min/km followed by a 10 minute cool down.

  • DancingMoosie
    DancingMoosie Posts: 8,619 Member
    Gym only? I do most of my cardio at home with videos. I love Turbo Jam and Shaun T. Exercise tv has a lot of good workouts too.
  • DresdenSinn
    DresdenSinn Posts: 665 Member
    VeggieBarbells wrote: »
    Jumping rope

    I do that too, it's good cardio if you have the stamina and coordination!

  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    I don't do cardio in the gym...I ride my bike most days and get into the climbing gym a few times per month.
  • QuikDogs
    QuikDogs Posts: 194 Member
    I still like the Cardio Coach mp3s. It doesn't matter what type of cardio you do, it works for all. HIIT.
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