Improve your endurance

In this session, we're working the heart with interval training.

Hold onto the stationary handles during acceleration phases and switch to the movable handles when you're at a moderate pace.

Congratulations on completing your first elliptical bike session! Take a rest day before doing the second session of the programme.

An endurance session at your own pace!

If you want to progress in a sport, consistency is the number one rule.The benefits of endurance become apparent with repeated effort.That means you have to put in time and patience.Always keep in mind that the only way to improve is to be consistent.

Don't skip out the "aprés-session"!Optimise your recovery by stretching for about 15 minutes and making sure you re-hydrate properly.

This interval training alternates 1 minute of effort with 1 minute of active recovery.

Hold onto the stationary handles during acceleration phases and switch to the movable handles when you're at a moderate pace

This has been an intense interval training session but you made it!WELL DONE!

An endurance session at your own pace!

It's important to keep up the consistency, as you can't improve your endurance solely through intensity of effort.For your endurance training to work, there needs to be repetition and consistency of effort over the long term.In parallel, you're also going to work on your resistance to physical and psychological fatigue over time:two key elements, essential to progress.

Well done, another great session over and done with.

This interval training alternates 1 minute of effort with 30 seconds of active recovery.

Hold onto the stationary handles during acceleration phases and switch to the movable handles when you're at a moderate pace

Well done, once again, you've successfully completed a great session!Give yourself a day of rest before going on with the programme.

An endurance session at your own pace!

An endurance programme on an elliptical bike takes time and patience, building up so to give you visible, lasting effects.The most important thing here is to establish a regular routine, organising your sessions around daily life, and to set a goal for yourself in terms of sports or health (preparing for a running event or hike, getting back in shape, losing weight, etc.). That way, you'll be able to follow an endurance programme suited to your physical and cardiovascular abilities.

What a great session to wrap up this third week of training, well done!

This interval training alternates 30 seconds of effort with 30 seconds of active recovery.

Hold onto the stationary handles during acceleration phases and switch to the movable handles when you're at a moderate pace!

This has been an intense interval training session but you made it!Well done!

An endurance session at a more sustained pace!

Stay properly hydrated during this session.

Well done, you've completed the last session of the programme. Congratulations on your efforts!Keep going with your elliptical sessions to keep up the results all your hard work!