X - Trainer Workouts

 

 

 

 

PROGRAMME   LEVELS                                       TIME

 

STEP UP            L8,10,12,14,16 (X 3)                   15 MIN

 

PYRAMID           L8,10,12,14,16,14,12,10,8 (x2)   18 MIN

                                                               

LEVEL CLIMBER   L7-L16 (X1)                             10 MIN

 

SWITCH UP       L8,16,10,14,12 (X3)                     15 MIN

 

 

 

Speed is what will determine how hard these programmes are. Everyone does the same level. Beginners stick to 40rpm where as elite trainers would use a higher pace of 60rpm plus.

 

Keep the speed the same through the higher and lower levels. Speed remains constant throughout.

 

As you get fitter, increase the overall speed of the session.

 

Some cross trainers work in kph. If this is the case you are looking for between 4-6kph depending on the manufaturer