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5 Tips for an Efficient Cardio Workout
How to get an efficient cardio workout
The KOMPAN Fitness Bike allows you to exercise with a very wide range of workouts.
The bike makes it easy to do quick changes to the workout – either by changing your pedal speed or by changing the effort level. This makes the bike perfectly suited for scientifically-proven efficient training methods leading to ways of training that require less time and are more fun.
Don't Forget to Warm Up!
Always warm up for at least 5 minutes. Choose a workout that is not too difficult, but still challenging enough to raise your rate of breathing and increase your body temperature.
5 Tips for an efficient cardio workout
Pedal for 10 seconds as fast as you can.
Then pedal for 50 seconds at an easy pace.
Repeat 10 times.
Note that the 10-second sprint must be an all-out effort.
Total duration: 15 minutes.
Pedal at a very high speed for 30 seconds. Your output must be at your maximum for the full 30 seconds.
Then pedal at an easy pace for 1.5 minutes.
Repeat 8 times.
Total duration: 21 minutes.
Pedal at a relatively difficult pace for 1 minute. The pace must be hard enough for your breathing to be markedly increased by the end of the minute.
Then go slow for another minute.
Repeat this 8 times.
Total duration: 21 minutes.
Pedal at a moderately difficult pace for 3 minutes. You should be just above “the talk threshold”, which means that longer sentences will be noticeably disrupted by breathing.
Then go for 2 minutes at an easy pace.
Repeat this four times.
Total duration: 25 minutes.
Find the highest output you can maintain for the entire exercise period.
Do a total of 20 minutes after the warm-up.
Total duration: 25 minutes.
