Hi all,

excuse me asking this, can anyone help me in giving me examples of the cardio workouts for BFL, especially on the treadmill or the elliptical machine?? or point me to a link where actual workouts are planned so that I could use it as an example !!

many thanks

Check out the BFL website, there is an example of an interval workout on there.

what you want for your 20MAS is an intense and interval workout.. one that pushes you.... you can do hills and change the incline in a pyramid scheme every minute or something like that!

the bfl site should help,.
j

Hi deze,

thanks , I did look at the BFL site before but this is the only cardio program I found:

Warm up the first 2 minutes at Intensity Level 5
Minutes 2-3 move from Intensity Level 5 to 6
Minutes 3-7, 7-10 and 11-14 work your way from Intensity Level 6 to Level 9, maintain for one minute.
Minutes 15-19 work your way from Intensity Level 6 to Level 10 (High Point at Level 10), maintain for one minute.
Minutes 19-20 cool down to Intensity Level 5 for one minute.

but does higher intensity on the treadmill means incline or speed or both???

I am working my way into running but at the moment I run 10 minutes then walk 1-2 minutes then run another 10 minutes, but hopefullly within a week or so I will be able to run the whole 20minutes, but I am nto sure if intensity would be better if I increase my speed or the incline. Can anyone help me with this??

many thanks

You can use either incline or speed (or both) in order to increase the level. The levels (5, 6, 7, ..., 10) are specific to you. I use an elliptical trainer and my BFL level 10 is setting it to 16 and my 5 is about setting 10 (if I want to use tension). If I want to do speed I set it to 10 and then do 70 BPM for my level 5 and 90 BPM for my level 10. Somebody else would be different, of course. Intervals do not have to be done in the sequence 5, 6, ...., 10, 5, 6, ...., etc but can also be done true interval style - warmup, then level 5, level 10, level 5, level 10, etc... This may allow you more flexibility in your choices. You can work up to something like (m:s) 1:20 at level 10, and only 0:40 at level 5 for your intervals or even less rest time. You can do football field intervals - run 100 yards (meters), then walk (or slow jog) 100 for several intervals. The toughest intervals I've tried are doing 1 minute at level 10 at 70 RPM and then 1 minute at level 6 at 90 RPM - 9 of those intervals and I fall off the elliptical.