Heart Health (4) Autumn Trails of the Rocky Mountains

An absolutely spectacular ride to Copper and Breckenridge Colorado. The fall colors are amazing! The workout is designed to specifically target weight loss goals and see fast results!


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Product Description

About The Ride

22 minute workout sample and tutorial

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This is a Spinning and weight loss Workout DVD and downloadable video

Captured in high definition

What we have done is created a comprehensive 7 day workout strategy that includes both indoor cycling / spinning and off bike floor routines. The cycling / spinning routines are timed intervals that are specifically designed to improve weight loss and strength. While the floor exercises are designed to improve balance, flexibility and strength. Improving these fitness skills are paramount to successfully losing weight and maintaining a healthy lifestyle.

Join Lee an I in a very special journey. This is more than just a virtual bike ride through the Rocky Mountains of colorful Colorado. This is more than just a scenic trek and more than just a workout. This video encompasses the most important workout rituals that will help you to define weight loss and health goals. This video provides both a scenic ride and workout that tours the roads and paths from Silverthorne CO up to Copper Mountain and then to Breckenridge and provides a number of hand selected floor routines that help to garnish the effectiveness of this workout routine.

I absolutely love this video. I hope you do to!

Paul Gallas

Lee Cherry

Watch for free on OnDemandWorkout.com

The Stats

Video Details

Length 3:45:00
Training tools available
Format NTSC DVD or 1080p BD / h264 Download Heart rate yes
Audio Track 1 yes Gear ratio yes
Audio Track 2 yes Resistance yes
Audio Track 3 yes Cadence yes
Region 0 Hill profile yes
Aspect 16×9 Heart rate profile yes
Resolution 480i DVD 1080p BD 720p Download Speed yes
Date created 2/04/2018
Elevation yes
Produced by BtBoP Power yes
Published by ODW / CVO Timer no
Copyright copyright 2018 BtBoP Productions Coaching narrative yes

Additional Information



Workout Type

Anaerobic Workouts, Heart Health, Power and Muscle, Training to Climb, Weight Loss


Blu-Ray, Download, DVD, Stream

Workout Notes

How to use
on demand
makes recommendations for:
spin resistance
heart rate

also provides feedback with hill and effort profiles so you can see when the workout changes and how far along you are on the timeline

Map and rear cam views
map shows speed and elevation and hill gradient

1. How to use the gearing
2. How to use resistance
3. How to use cadence
4. How to use heart rate
– Percent of max threshold : Meaning
– Max heart rate ~5% more than max TH
– Why do we use max TH?
* after TH reached, performance is severely restricted
5. How to use power
– 100% is max TP
– Depending on your strength, max power can be 20% or more higher than TP
– why do we use max TP?
* sustainable power, minimizes performance loss. Good baseline to factor overall performance and speed
6. How to use RPE

Intervals are difficult and painful. While these workouts begin easy, they end hard.
This workout series is 190 minutes in length. The AHA specifies a goal of 150 minutes of activity per week to start. Completing this series in the 1 week that it is structured towards is a great start to complete that goal. But, this does more. This workout is structured specifically to improve health using low volume high intensity training.
Why am I creating a workout series under the heart health category that are difficult?
These workouts are purposefully designed to be used by people who have limitations with long enduring workouts. Someone who doesn’t have the time or conditioning to sit on a bike seat for an hour. Someone who might have cardiac health limitations, obesity, or type 2 diabetes. These workouts are designed to provide huge bang for the buck with smaller time investments. Low volume- High Interval training, does just that.
What is low-volume HIT?
Low volume simply refers to the amount of time the higher intervals are being achieved during your workout. You might have a 30 minute routine, but, only 10 minutes of those are at the higher intensity.
HIT is training at levels at or around your TI ~ 88-95 % of max TH
Let’s review
Threshold heart rate is a heart rate intensity that is sustainable for limited time that allows for recovery into a lower heart rate while still allowing for some muscle efficiency (minimal loss).
This means that, if you train up to your TH, you can still perform. Efforts above TH require considerably more recovery to perform. Max heart rates (100%) leave you completely exhausted with no more performance or severely restricted performance limitations.
These workouts will take you up to about 95% TH, so, you can daisy chain them together to make longer workouts, or, you can still benefit by the Low Volume HIT intervals if you are in a time crunch, or, just want to enjoy the process.
Why do we want low volume HIT?
This training strategy provides a lot of bang for the buck. If you have time restrictions, or physical restrictions, this will allow you to improve performance, improve muscle and cardiac capacity over time.

This strategy has demonstrated that you can achieve similar, if not better, performance adaptations over shorter periods of time.
Skeletal and cardiac muscles have been demonstrated positive adaptations using the HIT model.
There are a few different types of interval training using this model. Max intensity, threshold intensity, and aerobic intensity. Each one focuses on efforts applied (RPE) and heart rate responses.
For the purpose of this workout we will not dive into max intensity. Max intensity results in complete exhaustion and annihilation. This is an extremely demanding method that may not be safe or tolerable to some. Max intensity is a sprint effort, or complete failure of the skeletal and or cardiac musculature. Instead, we’re focusing on percentages of maximum threshold intensities and utilizing this strategy to acclimate your body for varying levels of physical demands.
– aerobic
– anaerobic
– climbing
– tempo
– sprint
– over / under

first 10 min
warm up
70% max TH

pick me up
1TP bottom foot – why is this good? Talk about the reasons – pain prevention, body injury prevention, alignment
2 TP thigh
4 TP glutes
11DF knee hugs – why do we lose balance with age?
Balance is a result of:
* muscle flexibility and muscle strength
* vision
* inner ear (vestibular)
* mental focus
poor balance is due to loss of muscle strength and joint flex¬ibility, as well as reduced vision and reaction time. And the risk of inner ear dysfunction, which can throw you off balance, increases with age.
Lack of exercise, alcohol, obesity, neuropathy (nerve damage) in the lower legs, certain drugs or medical conditions, even wearing the wrong eyeglasses, can also interfere with balance, at any age.
These workouts are designed specifically to help with muscle flexibility and strength. Practice and conditioning improves mental focus and coordination.
second 16 min
warm up to 3 intervals at 80% max TH
3TP thigh
5 TP upper back
6TP lats

25 minutes
warm up acclimation to 88% max TH – variable
7TP lower and mid back
8TP lats
9DF frankenstein
10 DF side to side lunge
11DF ankle grab

28 minutes
interval warm up to a sustained 91% max TH and interval warm down
12 DF forward stretch lunge
13 DF curtsey lunge

20 minutes
3 intervals at 81% TH
15DF inverted hamstring balance
30-20-20 bike interval 5 minutes bike
4 intervals at 100% TH

25 min
warm up to 5 intervals at 90% TH
12DF_forward stretch lunge

20 minutes
quick warm up, 3 at 95% max TP

These workouts are ideal to prevent or minimize the effects of metabololic disorders. High BP, overweight, waist fat, high blood sugar and people at risk heart disease, stroke or diabetes.
Low volume – HIT training is one of the best methods you can employ to minimize the risks of metabolic disorders. Because the time demand is lower, it can easily work into any schedule.
HIT training is extremely effective at inducing rapid skeletal remodeling due to increasing mitochondrial capacity.
– the mitochondria produces atp (energy) and regulates cellular metabolism (how the cell utilizes chemical energy)
– increased metabolism is usually identified by weight loss (teens have a high metabolism and can eat anything without gaining weight)
– skeletal muscle remodeling is simply the process by which skeletal muscles respond to an increase in demand (growth)
Additionally, HIT training improves cardiovascular capacity and increased VO2peak (oxygen volume uptake). Studies have demonstrated that this type of training can be as effective, or more so than longer endurance activities that negate low volume HIT training
This is especially important for populations with coronary artery disease, congestive heart failure and obesity. The short intense bursts of activity with low-volume HIT induce large-magnitude increases in cellular and peripheral vascular stress, while effectively ‘insulating’ the heart from those stresses due to the brief duration of the exercise bouts


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