WORKOUTS
Strong and Lean 12-Week Workout: Week 6
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DAY 4: CARDIO TRAINING - BIKING INTERVALS AND ROWING MACHINE
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Week 1 Workouts
Week 2 Workouts
Week 3 Workouts
Week 4 Workouts
Week 5 Workouts
Week 6 Workouts
Week 7 Workouts
Week 8 Workouts
Week 9 Workouts
Week 10 Workouts
Week 11 Workouts
Week 12 Workouts
New! View Other Members Who Are Tracking Their Workout Progress
Strong and Lean Workout Participants Forum
Workout Program Overview
Frequently Asked Questions
Week 1 Workouts
Week 2 Workouts
Week 3 Workouts
Week 4 Workouts
Week 5 Workouts
Week 6 Workouts
Week 7 Workouts
Week 8 Workouts
Week 9 Workouts
Week 10 Workouts
Week 11 Workouts
Week 12 Workouts
| CARDIO TRAINING | ||
| Exercise | Time | Overview |
| Biking Intervals | 30 Minutes | Using either the indoor bike trainers or your own bike outdoors, alternate between 2 minutes standing up on your bike and sprinting as fast as you can maintain for two minutes followed up three minutes seated at a steady 60- to 70-percent capacity speed. If you are already in excellent cardio shape, feel free to increase the time, distance, and intensity of this workout. |
| Rowing Machine | 400 meters | Start by setting the machine level to level 8 and row at 60- to 70-percent capacity for your first 100 meters, then increase your speed and intensity 10 percent every 100 meters, until you end at 90- to 100-percent capacity for your last 100 meters. If you are already in excellent cardio shape, feel free to increase the time, distance, and intensity of this workout. The best way to calculate your capacity on the rowing machine is to monitor your /500m split time on the machine’s data screen. |
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