High Intensity Interval Training Program For Beginners' title='High Intensity Interval Training Program For Beginners' />Effective Training Programs for Indoor Cycling. For most riders the winter season is a boring time with indoor training like spinning, home trainer or stationary bicycling. I think it is boring too, and therefore I have invented a couple of training programs and an e book, which have proved to be very effective and short in time. Indoor Cycling Saves You Time. All of these programs can be done without a heart rate monitor. High Intensity Interval Training Program For Beginners' title='High Intensity Interval Training Program For Beginners' />The programs have in common that they are time saving and specific for either aerobic or anaerobic metabolism. For most riders the winter season is a boring time with indoor training like spinning, home trainer or stationary bicycling. I think it is boring too, and therefore I have invented a strong 1. Also, you can get tips to reduce your training time AND ride much faster in my popular e book Time Effective Cycling Training. In fact these intervals are based on a large amount of scientific research. The short version is To increase or maintain your VO2 max it is optimal to train at a level close to your VO2 max. Download Game Pool Billiard Offline. The recommendations are that you spend as much time as possible at your VO2 max in intervals and with active recovery. High Intensity Interval Training Program For Beginners' title='High Intensity Interval Training Program For Beginners' />So now you can keep your training short in time and still reach your goals. All you need is a bottle of plain water. Have fun Indoor cycling training programs. Aerobic power 1 5. Warm up increasing intensity5 x 4min high intensity 2min low intensity5 minutes cool down. This program is designed to increase your maximum oxygen consumption. It gives you 2. 0 minutes at a very high oxygen consumption, but it is not designed to be ridden to complete exhaustion. Your VO2 max will gain improvements even at a more comfortable pace. It is, however, still important to push yourself very hard during the intervals. In the resting periods you should maintain an intensity at about 6. VO2 max. Aerobic power 2 4. This program is also designed to increase your maximum oxygen consumption. You work with a slightly higher intensity during the intervals than in the previous Aerobic Power 1 program. You will also gain increments in your anaerobic capacity. Game Samurai Warriors 2 Full Version there. You can expect results after only a couple of training sessions. This program really rocks. Anaerobic power 1 5. This program is designed to increase your anaerobic capacity. HIIT or High Intensity Interval Training is a great way to burn more calories, improve performance, and teach your body how to burn more fat. Learn more. To reap better results when doing weight training, its a good idea to switch to a slower, high intensity interval training routine. During the intervals the body is exposed to enormous amounts of anaerobic metabolits. After only a few of these sessions your body will be better to work at an anaerobic enviroment. This skill is primarily used in competitions, where jumps and sprints demand anaerobic efforts. This art of training is very exhausting and therefore it should primarily be used for competition preparation.