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Training schedule to improve stamina
Training schedule week 7 and 8
Train at 85% of your maximum heart rate with a maximum of 6 times a week.
Warming up
Train
---
---
5 - 10 minutes
7 minutes
Training schedule week 9 and beyond
Train at 85% of your maximum heart rate with a maximum of 6 times a week.
Warming up
Train
---
---
5 - 10 minutes
10 minutes
Training schedule to lose weight
Training schedule week 7 and 8
Train at 60% of your maximum heart rate with a maximum of 6 times a week.
Warming up
Train
---
---
5 - 10 minutes
7 minutes
Training schedule week 9 and beyond
Train at 60% of your maximum heart rate with a maximum of 6 times a week.
Warming up
Train
---
---
5 - 10 minutes
10 minutes
rest
Train
---
---
1 minute
5 minutes
rest
Train
---
---
1 minute
10 minutes
rest
Train
---
---
1 minute
5 minutes
rest
Train
---
---
1 minute
10 minutes
Slow pedaling
Cooling down
---
---
1 minute
5 minutes
repeat training
Slow pedaling
---
---
2 or 3 times
1 minute
Slow pedaling
Cooling down
---
---
1 minute
5 minutes
repeat training
Slow pedaling
---
---
2 or 3 times
1 minute
User Manual - Flow Fitness PERFORM S3 - 43
Fitness
3
Cooling down
---
5 minutes
Cooling down
---
5 minutes
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