Week 2:
Moderate Hill II (Mod Hill II): You will start the warm-up at Minimum Intensity II. In the last minute of your warm-up phase, gently increase the resistance Min Hill level. In the last minute of the ramp-up phase, increase the resistance again until you feel like you are climbing a slightly steep, medium sized hill. This is point where pedaling requires noticeable effort. You should be able to feel a moderate amount of resistance. If you find it hard to pedal, you’ve gone too far. This level is what we will call Moderate Hill II or Mod Hill II for short. It should feel just noticeably harder than Mod Hill I.
Day 1:
On the first day of every week, we start with a new intensity level. The speed will remain the same for the week, but the duration of the top speed will vary as the week progresses.
| Activity |
Exertion |
Duration |
| Warm-up |
Min II |
5 |
| Ramp-up |
Min Hill |
5 |
| Peak |
Mod Hill II |
5 |
| Ramp-down |
Min Hill |
5 |
| Cool-down |
Min II |
5 |
| Total |
25 |
This is the Intermediate Level plan.
This is for those who have completed the basic program, or who have been exercising 3 or more times per week at a moderate pace for more than a month. If you are new to exercising, or if you haven’t been exercising in a while, you should consult your physician before beginning a structured exercise program to make sure that you are physically able to exercise. You should start with the Beginner Level.
Simple Power of Periodization
Each exercise plan is built upon, periodization, which is the idea of cycles which increase in intensity in a fixed pattern. Each week increases the intensity of the exercise. While each day during that week increases the duration so you get the maximum benefit. As you continue to exercise, your body becomes more efficient, and the more efficient that you become, the less energy you use. This is why variation in your routine is important. To get the most out of your routine, you have to challenge your body in new ways, which is why none of these routine is for longer than 4 weeks.
Always make sure that you stretch before and after exercising. You can get some tips on proper stretching at www.gettingfit.com/warmup.html
TMB
