PM - F500 - HICT (high intensity continuous training):
- 20mins walking lunges (10lb dumbbells)...pause after each...~18 lunges per minute
- 4min recovery
- 20mins spin bike at highest resistance possible...pause after each pedal stroke...~28rpm
Good workout...it's called "high intensity" continuous training...but heart rate does not get very high and it is not that stressful. The purpose is to build endurance capacity of fast twitch fibers. The pauses...either between the lunges or the pedal strokes...reduces the overall stress and allows you to engage your fast twitch fibers over and over.