The workouts are designed for weight loss. Based on the research of Dr. Jeukendrup, who identified the highest amount of fat is consumed at 45-52% of VO2Max or 50-68% of your given FTP. For the greatest benefit, a fasted early morning workout done in a strength gear with a cadence of 60-80 rpm will boost the benefits of the prescribed exercise. Your heart rate should fall into the 65-75% max heart rate.Try to breath deep and slow.
These workouts can also be used with a higher cadence for recovery or general fitness.
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After a short warm-up, there will be a thirteen minute segment, a four minute recovery zone, a thirteen minute segment at a slightly higher output, and finally a few minutes recovery to the end.
If any level seems too strenuous, ease back a little. Don't strain in too large a gear Focus on form with controlled breathing. Drink water often.
Atlas is a series of inreasing efforts.3 X 8 Blocks of low intensity with a rising level. 45 minutes total. Use a low cadence for burning fat. High cadence for aerobic spinning or reovery riding. This is a good workout to reach a little higher.
Juno will build your endurance as we target the low intensity effort needed with a low cadence but powerful stroke. After a 10 minute warm-up, we will do a 20 minute ride with enough of a mix to improve our fitness. After a brief rest, we will do a five minute section of increasing effort. Then we will pedal easy for the last five minutes.
Titan has mild zone 2 work to help burn fat. You will have some sprint efforts to build your heart rate, similar to high intensity intervals. They get shorter and faster. This is a good workout to have a different style. Break the routine every now and then with this one.
ZEUS is designed to put you in the optimum fat burning level. It should be done with a firm, low cadence between 65-80. Zeus has a few lightning bolts thrown in to keep your heart rate up. Warm-up: 5 min + 2 min free Main Effort: 3 min ramp- up Level 1 grey to Level 2 Blue, 5 min Level 2 Blue, 3 min ramp-up Level 2 Blue Repeat 3 Repetitions of 11 minute effort Cool-down: 5 min free ride