Airdyne 60 minutes (get off bike every 10 minutes to perform 10 KB swings (70), 10 push-ups (hand-release), & a 20-second hollow-position hold)
Notes: This was much different than my usual aerobic restoration work. Spent most of the session in the 145-155 heart rate zone with a few spikes during the non-Airdyne movements. I chose these movements because I wanted to emphasize good posture and positioning. Things are a bit choppier when getting on and off the bike. Harder to fall into a rhythm and zone out. Took me about two minutes to perform the swings, push-ups, and holds, grab a drink of water, and then get back on the bike.
You really are becoming the aerobic freight train.
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