Unfortunately, when I got to my gym, it was ridiculously packed. And I'm talking packed at 8:30pm! Not one single treadmill was available. I was disappointed to the say least. But hey, I've got an arsenal of workout routines that I decided to pull one out my cranial archives and give it a go.
So here's what I did. I hopped onto an upright (I don't like the recumbent ones - not natural at all) and cranked out 20 minutes of muscle burning, sweat-inducing intervals. I started with a 5 minute warm up and proceeded to do 4 hard intervals lasting 4 minutes each with 2 minutes recovery between each one.
My goal during each 4-minute work bout was to maintain my heart rate between 165-170 bpm of my max heart. This would reflect an intensity of about 90% of my max heart rate. And believe it was hard as hell.
I could feel my legs fill with lactic acid but I committed to finishing all 4 intervals - no matter what!
The 2-minute recovery bouts were simply light pedaling to flush out lactic acid and allow my heart rate to come down a little bit.
After finishing the intervals on the bike, I climbed off and could barely bend my legs - they were that stiff. I obviously walked it off and get them moving again.
But I wasn't done yet. I had some more fuel in the tank. So by this point one of the treadmills had become vacant. Yes! I grabbed it and immediately proceeded to do 10 minutes of sprint intervals. I ran at 10 mph for 90 seconds and recovered with jogging for 60 seconds. I think I did about 4 bouts so that it totaled 10 minutes.
By this point, I happily conceded that I was finished for the night. I felt great and had the endorphins pumping - probably one of the factors that didn't allow me to sleep until the wee morning hours.
YURI
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