Fitness Jumpstart #8 Build & Release – Livestream Workout. This is the 8th of 16 workouts in the Fitness Release Workout Collection. So far, so good. I just have “to keep on, keeping on”. If you watch this video live, please post a chat comment. It’s great to carry on a dialogue while doing challenging intervals. And otherwise, please leave a comment. Okay, let’s workout!
For hi welcome to my channel endurance sweat I’m Ken and I’m getting warmed up to do Fitness jump start workout number eight build and release we’re building intensity every two minutes like tackling a steepening climb then we had five 20 second intense efforts earning double the rest for 40
Seconds the man’s focus and loads of energy okay I’m just warming up here my last workout somebody said I should we an orange headband like my avatar I don’t have an orange headband but I did have an orange hat but that’s it for the Hat okay it’s time to quit this
Ride okay we’ll save it I’ll skip that continue and time to load my workout I’m GNA be doing the workout solo today workouts anytime okay workouts F this jump start and I’m doing number eight today okay I’ll start the ride and I’ll do it on Tempest
Fujit okay I guess I can start any time I have 1 minute at 140 and I don’t think I’m in urg mode now that’s better I wasn’t in urg mode I had to switch it into urg mode I guess because I had been riding in slope mode before okay today
We’re building mental and physical strength with Progressive climbs and attacks and then we’ll hit a powerful 20 second attack okay we’ll see how it goes so this is workout number eight of 16 in the program done all seven before successfully and hopefully we’ll have success with this one
Too and if you’re watching why hey L’s chat well these workouts are tough but it’ss my motto of train hard and have fun and now we’re going to bump up again by the way I’m going to bring up the action bar here and you can see in the workout mode
Solo workout mode you can pause the workout you can jump or skip an interval you can increase the intensity decrease the intensity and turn urg mode off and on I had to use that at I started today’s interval or workout on the game screen if you have a
Keyboard you can hit the up Arrow to bring up that action bar or just click with your mouse at the bottom the screen or using a touchcreen just tap on it okay now 210 for a minute the warm up is my favorite part of the workout and 10 more seconds in the warm
Up and I got a 30 second r rest before three priming intervals 10 seconds at 255 and 20 seconds at 115 do that three times okay first priming interval only 10 seconds and nice 20 seconds or some recovery and then let’s pick up my Cadence again or 10 seconds at
255 that’s two of three and now just one more this one I’ll do it slow CES just to mix it up rather than 110 or 105 see if I can do that in ID okay I we got 2 minutes at 1:5 I’m going to bring up by companion app
Here and on the companion app you can see on the right hand side you can increase they’re taking the 102 or decrease the workout intensity put it back to 100 you can pause it and I’ve got er on now you put it in Incline or slope mode and you
Can adjust the resistance of the trainer I just ta done again to put it back in bird mode and that’s on the work code screen and if you go on the map screen usual action bar icons okay 52 seconds then I got 220 at 160 two at 195 in two minutes at two
30 now we go at 1 minute at or rather 20 seconds at 300 40 seconds at 110 it looks like we repeat that 1 two 3 4 5 times okay 220 at 160 that’s not so bad that’s still where I am it’s still quite warm out it’s about four four degrees I think
Celsius i’ be about 38 39 and Miss we had M and very foggy similar to yesterday and we had had a snowfall of about 10 cm or Ines couple days before that the roads are bare but on the ground all that snow is slowly melting I just wish it would get
Colder stay below freezing and get some nice snowfall so I could go go cross country skiing and the main time I’ll have to satisfy myself with riding on Swift okay 40 seconds one up and now 2 minutes at95 guess this total workout is 45 minutes those intervals of 20 seconds at
300 that is not my wheelhouse so see how we make out those it’s got look it see what’s coming up again yeah we got three of those sets to do that’s going to be painful okay Ming up to 220 or 230 rather this is pretty much that my FTP on
Swift well I’m getting a haircut later today have an appointment about a little more than an hour after I finish this workout so maybe if you watch the next my next workout you’ll see how much here The Barbers taking off my wife typically likes my hair to be a little bit
Longer and I prefer it shorter okay 20 seconds at 300 coming up that’s 10 seconds okay 40 seconds recovery I’m moving those are pretty high he so I can make sure I can turn over the house next one in 10 seconds okay pick up the levs 10 seconds and 40 seconds I’ll
Rest take deep breaths here that’s two of five and there’s the banner already how come it come so quickly five more seconds the way it feels it feels like these 40 second recoveries are 20 seconds and those 20 seconds like 300 got like 40 seconds two more right two more to
Go another 4 second recovery and now last one but we don’t really get a big recovery at the end we go straight back into okay last one I’m doing these at high Cadence over 100 111 okay now 140 for 40 seconds in the night don’t get much rest
Go straight back into 220 at 160 you might be wondering what kind of trainer I use I I have a tax neo2 t i got this trainer in 220 so almost four years ago after about 4 months on Swift riding a gum trainer makes a big difference and I have a bike permanently
On my trainer so it’s very convenient not having to mount and Dismount my bikes if your obstacles a prep that you have to get on your trainer why it’s more likely you’ll get on regularly at least that’s what I find if I had to take this bike off carry it
Outside clean it up after the ride put it back on the trainer why I might not be inclined to ride on Swift as much and I have my trainer set up in the basement I’m running it on a Min laptop and I have a nice wide screen TV that I picked up I
Relative discard it and I picked it up at no cost to myself so that makes a big difference too nobody’s watching today or at least no nobody’s chatting with me if you’re out there let’s get those chats for when you’re in workout mode and you come up behind another Rider
Why you get no draft I think you already knew that resistance on your trainer is all set long okay we bumping up to 230 for two minutes and this is pretty much not my FTP that thrush over again yeah let’s change our view to see me in the side view like my orange hat and orange band okay 16 seconds and I said I was going to do these a bit lower kids this time see how it works out
I think I prefer doing them at high KS but he it’s good to mix it up training different Systems hi kids relying on cardiovascular hurricanes muscular endurance I guess okay two out of five well they’re encouraging us to stand but I don’t know may be the next one okay we try this one standing I find sing bumps your heart rate up more it’s harder for the trainer to
Catch up or keep the resistance constant okay another one standing not too much weight on the hands and one last one for this set now I’ll do a standing again again okay there goes nothing my Cadence is just below 85 around 85 okay every 40 minute recovery and then we start all over
Again I better drink now 160 hey you can see I’m raring an Iron Man Jersey that was fromr blah which I did in 200 15 that was my last Iron Man I did a long distance closer to half marathon half Iron Man forlon this summer but to be honest my
Knees are not so good for running anymore and I was never the fastest swimmer still enjoyed it occasionally I dabble one running on the treadmill all right even then my knees will give me some crep afterwards now we’re coming under this Arch here it’s usually a Sprint Arch
And other workout you get a power up but no powerups in workouts okay come to the arch 2 minutes at 195 this is Sweet Spot territory it says as the intensity Rises a healthy habit trick I know my trick is smile you celebrate your successes Yeah by smiling it’s always easier when you
Smile somehow I can see the arch in the distance 53 seconds away now usually at this time of year I’ve signed up for some CrossCountry skiing events I got no l it ski Marathon but with the change in the weather anymore it’s getting tougher and tougher to find a relable snow to ski
On forecast for around here that’s for the T when I checked yesterday the next 14 days other than tomorrow temp at freezing are higher okay now threshold level for two minutes and those brutal five invs 20 seconds at 300 since I’m calling the brutal it’s probably the ones that I need
This Fitness jump starts a good program least I’m finding it worthwh I’m committing to live streaming and workouts has been a good strategy on my part to help keep me going training with others or sharing with others is a good strategy and stay consistent and disciplined okay there’s those R coming
Up and low CES or high KES okay hi kid his first one and the next one will be lower kids got some additional noise in the background St think my wife’s something upstairs sorry about that okay lower kids three more the next one will be standing okay ready to
I’m too much wait on the hands okay only two more sorry for that banging again something’s going on up above me okay this one will be lower Cadence and then the last one will be fast Cadence that’s fa I’m getting lost in this group ride Killer Bees okay slower kades
Me I’m not getting assistance from this big pack okay and then it’s the last one coming up and we’ll do this one at High Kings last one hey something to celebrate see I stay ahead of those eyes 116 115 okay and C work okay that’s about it that was just cool out
Time hey did it gives my S thumbs up and for a true recovery interval now three minutes out 115 or 125 it let those guys go by take a drink my orange hat back on there we go maybe I look a little bit like my avatar now let’s see change the view
Does that look like me I don’t know there we go that writing off the screen just about done here not a minute I have to change the gears I’m the urg mode well I enjoyed this good workout and next one will probably be on Tuesday next week again I’m trying to do
Them regularly on Tuesdays and on Thursdays it depends on what else is happening okay thanks for watching train hard and have Fun’s what it looks like and now I think I’ll we’ll join a pace partner and we’ll see a next time