Cardio Workout: Elliptical for Endurance

Elliptical Training For Endurance *

Do you wish you could use the elliptical for more than a few minutes without feeling exhausted? Then this program is for you! The workout time will vary depending on the level you choose, but keep in mind that this is a general program and may need to be adjusted depending on your fitness level. Use Rate of Perceived Exertion (RPE) as your guide (see below) and adjust speed or distance as necessary.

*As the program gets easier, slowly increase your time at the 5-6 RPE level. This will build endurance.

**This program assumes the levels on your machine go from 1-20. If this is not the case, adjust based on comfort level.

	Running For Speed
	Running Intervals
	Running For Endurance
	Elliptical Training For Endurance
	Elliptical Intervals
	Stationary Biking For Speed
	Stationary Biking Intervals
	Stationary Biking For Endurance

RPE	Time (min)	Beginner Program (level)**	Intermediate Program (level)	Advanced Program (level)	Instructions & Tips
3.5 (warm up)	5	L3	L5	5.5	Set resistance and ramp (if adjustable) at a comfortable level.
5	5	L5	L7	6.0	Set resistance and ramp (if adjustable) at a medium level, working somewhat hard.
6	8	L6	L8	6.3	Set ramp (if adjustable) at a high level and increase resistance one level after 4 minutes. You should be sweating and breathing hard (but not exhausted) at this point.
5	5	L5	L7	6.0
		Proceed to cool down	Repeat series once (excluding warm up), then proceed to cool down	Repeat series twice (excluding warm up), then proceed to cool down
3.5 (cool down)	5	L3	L5	L7	Set resistance and ramp (if adjustable) at a comfortable level. Breathing and heart rate should return to normal.
TOTAL TIME (including warm up and cool down)		28 Minutes	46 Minutes	64 MInutes

R.P.E. Scale - Rate of Perceived Exertion

1-10 Scale that rates how you are feeling (both physically & mentally) as it relates to exercise fatigue.

1) Rest
2) Very Light
3) Light
4) Fairly Light

5) Somewhat Hard
6) Hard
7) Hard (heavy)
8) Hard (heavy plus)

8.5) Very Hard
9) Very Hard Plus
9.5) Extremely Hard
10) Maximum Exertion