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Elliptical Workouts To Stay Fit
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Elliptical workouts to stay fit while cross-training!
Earlier this week we posted about maintaining fitness on the elliptical and what the science says about its effectiveness.
Today we are bringing your some cross-training workouts you can look to in order to stay strong in the off-season.
Important to remember that even when cross-training we want to maintain balance in our efforts so stick to 2-3 hard or medium efforts, 1 long, and the rest easy.
Plan should be similar to what you do while in run-training so if you run 5 days a week, only elliptical 5 days a week as well!
Before you start, know your different zones - easy, steady, tempo, threshold, and VO2 max. Use these to help you perform your workouts at the right effort.
1. Easy Efforts
Performed at 65-75% of your maximum HR. Keep cadence similar to what your run cadence is on easy runs. In general, you should replicate your time running on an average easy day with time on the elliptical.
2. Medium Efforts
Medium elliptical workout should be 87-92 percent of the maximum heart rate. These are going to be your tempo like efforts. To make the workouts longer or shorter, simply adjust the number of repetitions.
Workout 1:
10 minutes easy w/u6 x 5 mins tempo effort w/3 mins easy in b/t5 mins easy c/d
Workout 2:
10 minutes easy w/u1 min medium, 1 min hard, 1 min medium, 1 min hard, 1 min easy (x6)5 min easy c/d
3. Hard Efforts
Hard elliptical workouts should be performed at 95-100 percent of the maximum heart rate. This would be considered a VO2max or speed workout type effort.
Workout 3:
10 min easy w/20 min medium pace3 x 3 mins hard w/90 sec easy5 min c/d
Workout 4:
10 min easy w/ustart at level 1 and increase resistance every 4 minutes for 35-40 minutes5 min c/d (this is a simulated hill workout)
Try these out and mix up your training this winter!
Get Your FREE 4-part race training course:
Connect With Us:
#RunnersConnect #RunningCommunity #Running #InstaRunners #Motivation #Coaching #EnduranceTraining #TrainingTips #Fitness #RunningTips #RunnersOfInstagram #CrossTraining #CrossTrainingWorkouts #Elliptical #EllipticalWorkouts #OffSeason #shorts
Earlier this week we posted about maintaining fitness on the elliptical and what the science says about its effectiveness.
Today we are bringing your some cross-training workouts you can look to in order to stay strong in the off-season.
Important to remember that even when cross-training we want to maintain balance in our efforts so stick to 2-3 hard or medium efforts, 1 long, and the rest easy.
Plan should be similar to what you do while in run-training so if you run 5 days a week, only elliptical 5 days a week as well!
Before you start, know your different zones - easy, steady, tempo, threshold, and VO2 max. Use these to help you perform your workouts at the right effort.
1. Easy Efforts
Performed at 65-75% of your maximum HR. Keep cadence similar to what your run cadence is on easy runs. In general, you should replicate your time running on an average easy day with time on the elliptical.
2. Medium Efforts
Medium elliptical workout should be 87-92 percent of the maximum heart rate. These are going to be your tempo like efforts. To make the workouts longer or shorter, simply adjust the number of repetitions.
Workout 1:
10 minutes easy w/u6 x 5 mins tempo effort w/3 mins easy in b/t5 mins easy c/d
Workout 2:
10 minutes easy w/u1 min medium, 1 min hard, 1 min medium, 1 min hard, 1 min easy (x6)5 min easy c/d
3. Hard Efforts
Hard elliptical workouts should be performed at 95-100 percent of the maximum heart rate. This would be considered a VO2max or speed workout type effort.
Workout 3:
10 min easy w/20 min medium pace3 x 3 mins hard w/90 sec easy5 min c/d
Workout 4:
10 min easy w/ustart at level 1 and increase resistance every 4 minutes for 35-40 minutes5 min c/d (this is a simulated hill workout)
Try these out and mix up your training this winter!
Get Your FREE 4-part race training course:
Connect With Us:
#RunnersConnect #RunningCommunity #Running #InstaRunners #Motivation #Coaching #EnduranceTraining #TrainingTips #Fitness #RunningTips #RunnersOfInstagram #CrossTraining #CrossTrainingWorkouts #Elliptical #EllipticalWorkouts #OffSeason #shorts
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