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© 2014 Life Fitness
INSTRUC
TING
SKILLS
LIFECYCLE GX
SAMPLE
WORKOUTS
All these workouts can be done by beginners to
advanced based on Max Heart Rate (MHR).
LADDERS/UPS AND DOWNS
WARM-UP
•
4mins easy spin 90rpm+ or 60-65% MHR, RPE 2,
Position 1
•
1min hard effort 85-90% MHR, RPE 6, Position 2
•
1min hard effort 87-92% MHR, RPE 7, Position 2
•
4mins easy spin 90rpm+ or 60-65% MHR, RPE 2,
Position 1
REPEAT X2
•
2mins 70-75% MHR, RPE 4, Position 1
•
2mins 75-80% MHR, RPE 5, Position 2
•
2mins 80-90% MHR, RPE 6, Position 2 out the saddle
•
2mins 75-80% MHR, RPE 5, Position 2
•
2mins 70-75% MHR, RPE 4, Position 3
•
1min easy spin 60-65% MHR, RPE 2, Position 1
RECOVERY
•
5mins easy spin 60-65%MHR, RPE 2, Position 1
REPEAT X1
•
2mins 70-75% MHR, RPE 4, Position 1
•
2mins 75-80% MHR, RPE 5, Position 2
•
2mins 80-90% MHR, RPE 6, Position 2 out the saddle
•
2mins 75-80% MHR, RPE 5, Position 2
•
2mins 70-75% MHR, RPE 4, Position 3
•
1min easy spin 60-65% MHR, RPE 2, Position 1
REPEAT X1
•
2mins 70-75% MHR, RPE 4, Position 1
•
2mins 75-80% MHR, RPE 5, Position 2
•
2mins 80-90% MHR, RPE 6, Position 2 out the saddle
COOL-DOWN
•
7mins easy spin 60-65% MHR, RPE 2, Position 1
ATTACKS/JUMPS
WARM-UP
•
4mins easy spin 90rpm+ or 60-65% MHR, RPE 2,
Position 1
•
45secs 75-80% MHR, RPE 5, Position 3
•
15secs Position 2 out the saddle, RPE 7
•
45secs 75-80% MHR, RPE 5, Position 3
•
15secs Position 2 out the saddle, RPE 7
•
45secs 75-80% MHR, RPE 5, Position 3
•
4mins easy spin 90rpm+ or 60-65% MHR, RPE 2,
Position 1
REPEAT X6
•
45secs 75-80% MHR, RPE 5, Position 3
•
15secs Position 2 out the saddle, RPE 7
RECOVERY
•
3mins easy spin 60-65% MHR, RPE 2, Position 1
REPEAT X5
•
45secs 80-85% MHR, RPE 6, Position 3
•
15secs Position 2 out the saddle, RPE 7
RECOVERY
•
3mins easy spin 60-65% MHR, RPE 2, Position 1
REPEAT X10
•
45secs 85-90% MHR, RPE 6, Position 3
•
15secs Position 2 out the saddle, RPE 7
RECOVERY
•
3mins easy spin 60-65% MHR, RPE 2, Position 1
REPEAT X9
•
45secs 75-80% MHR, RPE 5, Position 3
•
15secs Position 2 out the saddle, RPE 7
COOL-DOWN
•
8mins easy spin 60-65% MHR, RPE 2, Position 1
DROP DOWNS
WARM UP
•
4mins easy spin 90rpm+ or 60-65% MHR, RPE 2,
Position 1
•
3mins going up each minute in %MHR from 70-75% –
RPE 4, 75-80 – RPE 5, 80-85% MHR – RPE 6,
Position 3
•
2mins easy spin 60-65% MHR, RPE 2, Position 1
•
1min at 85-95% MHR, RPE 8, Position 2
•
5mins easy spin 60-65% MHR Position 1
REPEAT X3
•
1min at 85-95% MHR, RPE 8, Position 2 out the
saddle
•
2mins 80-85% MHR, RPE 6, Position 2 seated
•
4mins 75-80% MHR, RPE 5, Position 3
•
5mins easy spin 60-65% MHR, RPE 2, Position 1
REPEAT X1
•
1min at 85-95% MHR, RPE 8, Position 2 out the
saddle
•
1min 80-85% MHR, RPE 6, Position 2 seated
•
1min 75-80% MHR, RPE 5, Position 3
COOL-DOWN
•
6mins easy spin 60-65% MHR, RPE 2, Position 1
