Cardio sessionFree
Elliptical Intervals – 30 Minutes
Effective intervals with zero impact
30
min
10 rounds of 1 minute hard and 1 minute easy on the elliptical.
What does the session look like?
30 min
Total time
29
Training load
030 min
Time in each zone
Z1 · 5 min (17%) Z2 · 15 min (50%) Z4 · 10 min (33%)
Step by step
Elliptical
Warm up
- 5 min at Z1 → Z2 (Low resistance, use the handles)
Intervals10 ×
- hard: 1 min at RPE 8 (Raise the resistance, push and pull the handles)
- easy: 1 min at RPE 4 (Lower the resistance, keep moving)
10 × (1 min at RPE 8 / 1 min at RPE 4)
Cool down
- 5 min at Z1 (Easy pace)
Who is it for?
Beginners and people with extra weight or sensitive joints.
Who is it not for?
People preparing for a running race.
