Interval Workout For Elliptical With Decreasing Recovery Periods
Cardio Workout: Elliptical Intervals Shrinking Recovery
By now, we all hopefully know that interval training rocks. Whether you're running, rowing, or swimming, playing with speed has multiple benefits. One way to push the interval envelope is to decrease the rest time between your bouts of sprinting. Shortening the recovery period pushes your anaerobic threshold and strengthens your cardiovascular system. Plus, it's fun to mix it up once in a while.
This elliptical workout is 30 minutes of calorie-burning interval fun.
| Time | Resistance | SPM* | Notes |
|---|---|---|---|
| 00:00-3:00 | 120-130 | Warm up | |
| 03:00-6:00 | 130 | Warm up | |
| 06:00-06:45 | 180-190 | RPE** 7 | |
| 06:45-8:15 | 130-140 | Recover | |
| 08:15-9:00 | 190-200 | RPE 8 | |
| 9:00-10:30 | 130-140 | Recover | |
| 10:30-11:15 | 200-210 | RPE 8 | |
| 11:15-12:45 | 130-140 | Recover | |
| 12:45-13:30 | 200-210 | RPE 9 | |
| 13:30-14:30 | 130-140 | Recover | |
| 14:30-15:15 | 200-210 | RPE 9 | |
| 15:15-16:15 | 130-140 | Recover | |
| 16:15-17:00 | 200-210 | RPE 9 | |
| 17:00-17:45 | 130-140 | Recover | |
| 17:45-18:30 | 190-200 | RPE 9 | |
| 18:30-19:00 | 120-130 | Recover | |
| 19:00-19:30 | 190-200 | RPE 9-10 | |
| 19:30-20:00 | 120-130 | Recover | |
| 20:00-20:30 | 190-200 | RPE 9-10 | |
| 20:30-21:00 | 130-140 | Recover | |
| 21:00-21:30 | 190-200 | RPE 9-10 | |
| 21:30-22:00 | 130-140 | Recover | |
| 22:00-22:30 | 190-200 | RPE 9-10 | |
| 22:30-24:30 | 130-140 | Recover | |
| 24:30-27:00 | 120-130 | Backwards | |
| 27:00-30:00 | 120-130 | No hands |
*SPM = Strides Per Minute
**RPE = Rate of Perceived Exertion
We suggest setting the incline of the machine to around 20 percent. As always, if this is too easy or too hard, change the amount of resistance and/or your strides per minute. For a machine that uses RPM (revolutions per minute), simply halve the number listed for SPM. If your machine uses MPH (miles per hour), use the rate of perceived exertion chart. The recovery periods feel like a jog measuring between four and five RPE, and the sprints between eight and 10 RPE.
If this workout doesn't float your boat, check out our other cardio plans.
Here is a printable version to take to the gym.
