1. Data collection (rest) |
1. Data collection (rest) |
1. Data collection (rest) |
2. Bike Warm up(5 min @ 60-70% HRmax) |
2. Bike Warm up(5 min @ 60-70% HRmax) |
2. Bike Warm up(5 min @ 60-70% HRmax) |
3. STATION A1 (9 min) |
3. Bike: 2:30 min @ 65-75% HRmax |
3. STATION A1(6:45 min) |
4. Data collection |
4. STATION A1(6:45 min) |
4. Bike: 30 sec max effort sprint, 3 min easy pedal |
5. STATION B2(9 min) |
5. Bike: 2:30 min @ 65-75% HRmax |
5. Data collection |
6. Data collection |
6. Data collection |
6. STATION B2(6:45 min) |
7. STATION C3(10 min) |
7. STATION B2(6:45 min) |
7. Bike: 30 sec max effort sprint, 3 min easy pedal |
8. Data collection |
8. Bike: 2:30 min @ 65-75% HRmax |
8. Data collection |
9. Cool down (5 min easy pedal) |
9. Data collection |
9. STATION C3(7:30 min) |
STATION A1 (3 x 13 reps each) -Triceps bench dips -Hip lifts -Prone planks (3 x 30 sec hold) |
10. STATION C3(7:30 min) |
10. Bike: 30 sec max effort sprint, 3 min easy pedal |
STATION B2 (3 x 13 reps each) -Standing biceps curl -Dumbbell (DB) squats -Pushups |
11. Bike: 2:30 min @ 65-75% HRmax |
11. Data Collection |
STATION C3 (3 x 13 reps each) -Standing DB lateral raise -DB split squat R leg -DB split squat L leg -Standing DB bent-over row |
12. Data collection13. Cool down(5 min easy pedal) |
12. Cool down(5 min easy pedal) |