單車運動與心肺功能

longdongsilver

Trainer is great for interval training, the way I do it is as follows:

1.  warm up spin for about 30 minutes until heart rate reaches about 140;
2.  shift gear to the lowest (smallest cog) and begin dancing on the pedal until the heart rate reaches 175 bpm (10 over maximum heart rate), this   takes about 1 minute;
3.  shift back down to a higher gear and slow down the cadence to 70 and wait for the heart rate retracts down to 135 bpm;
4.  repeat the process again for about 10 times.

This is the best power training we can do in the winter time and if you can do it at least twice a week you will be amazed the improvement you can make to your cycling power.