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Cardio on cycle

203_Aesthetics

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Hey guys,

I’m running some primo so I have slightly elevated rbc which I’m using to my benefit.

I was doing 15 degree incline @ 2.5 speed for 20-30 min a day. Recently started doing it for 15 min and going back and doing another hour with NHL playoffs.

1 hr - 1 hr 15 daily 6 days a week is reasonable and shouldn’t interfere with training? In a surplus of 500 on blast
 

rastaman69

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Hey guys,

I’m running some primo so I have slightly elevated rbc which I’m using to my benefit.

I was doing 15 degree incline @ 2.5 speed for 20-30 min a day. Recently started doing it for 15 min and going back and doing another hour with NHL playoffs.

1 hr - 1 hr 15 daily 6 days a week is reasonable and shouldn’t interfere with training? In a surplus of 500 on blast
I suppose the caloric burn will add up. If you just started, I'd imagine it will throw off your 500cal surplus unless you've already estimated and addressed it.
 

ChillBabyDamn

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If you're just doing it for the cardio and you're trying to maintain your caloric surplus, then you will need to account for the calorie burn but it should barely be the calorie equivalent of 1 cup of rice or a handful of gummy bears.
 

AlexDavis43

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Hey guys,

I’m running some primo so I have slightly elevated rbc which I’m using to my benefit.

I was doing 15 degree incline @ 2.5 speed for 20-30 min a day. Recently started doing it for 15 min and going back and doing another hour with NHL playoffs.

1 hr - 1 hr 15 daily 6 days a week is reasonable and shouldn’t interfere with training? In a surplus of 500 on blast

That's pretty low intensity so shouldn't interfere with gains, especially in a surplus on blast.

I'm pro-cardio and that seems like a good protocol; good for cardiovascular health and body comp.
 

mmaphd

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2.5mph is not intense at all. Are you measuring your heart rate while doing it?

I've gotten so used to incline walking at 3mph, 12-15* incline that my heart rate doesn't go above 115 generally. I need to get it between 130-140 for the true benefits, so I'm going to have to increase my speed.
 

rastaman69

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2.5mph is not intense at all. Are you measuring your heart rate while doing it?

I've gotten so used to incline walking at 3mph, 12-15* incline that my heart rate doesn't go above 115 generally. I need to get it between 130-140 for the true benefits, so I'm going to have to increase my speed.
I go 30 minutes on the treadmill 15 degree incline, 3.5-3.7 mph. I'm almost ashamed to follow up your post with this - but my heart rate according to the machine is 150+. I tell you what, I'm sweating pretty good after 30 minutes!

I also wanted to say it's nice to be around other guys who run the treadmill on an incline. I swear EVERY other person at the gym runs them at 0 incline. It makes me feel special standing so much taller than them lol.
 

mmaphd

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I go 30 minutes on the treadmill 15 degree incline, 3.5-3.7 mph. I'm almost ashamed to follow up your post with this - but my heart rate according to the machine is 150+. I tell you what, I'm sweating pretty good after 30 minutes!

I also wanted to say it's nice to be around other guys who run the treadmill on an incline. I swear EVERY other person at the gym runs them at 0 incline. It makes me feel special standing so much taller than them lol.
I mean, when you run you have a forward lean naturally anyway. People who run on the treadmill without a 2* incline or more are doing themselves a disservice by not mimicking actually running.

3.5-3.7 is a good pace, my man. My treadmill only goes to 15 incline, but I definitely need to increase my pace. I'm not sweating as much as I used to. We got it to do the 12/3/30 treadmill walking, and for about 6 weeks it kicked our butts and we would be drenched. Now even my wife is like "well I had to do some sort of intervals to challenge myself.". Good problem to have.
 

203_Aesthetics

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That’s interesting I didn’t know about the 2 to mimic actual running.

I hit a plateau with weight gain so I’m trying to figure out what to do just upping cals rn. Week 8 got from 174 at like 11-12ish % bf to 188-190 morning weigh. Trying to get to 200 or 205 by 24 week
 

AlexDavis43

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When the weather is shit and I'm trying to do real cardio, I'll set speed to 6 and incline to 2. Go for an hour or so. Haven't checked heart rate but I'd guess >130.

I do it to manage hypertension; not great for leg gains but helps maintain low BF%.

Otherwise I run outside for cardio. Good for suntan gains.
 

203_Aesthetics

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i dialed back my cardio to 20 minutes daily LISS incline. upped the food and test by 150mg and broke the plateau. at 196 morning weight now
 
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