Exp Elliptical Prog - Week 3

Experienced Elliptical Program Week 3: Rhythm And Endurance With Core, Strength, And Stretch

This week centers on rhythm to sharpen foot speed and stacks endurance to build staying power. Hold a tall spine, relaxed shoulders, and a light grip; drive the pedals in smooth circles while keeping knees tracking forward. Expect fast cadence windows that touch the top end of your comfort zone and an option without incline for clean tempo work, plus endurance intervals where you can toggle incline if you want an extra challenge. Tip: if your cadence slips below target, lower resistance one step or shorten your stride for a few breaths, then rebuild the beat. Picture the flywheel spinning like a metronome and match your stride to the music. For the full multiweek calendar and progression notes, visit the Experienced Elliptical Program. Press Play.

 

Stream on your preferred device and pair an FTMS compatible elliptical and a Bluetooth heart rate strap to see live watts, pace, and calories as you train. Cap the longest session with the included full body stretch to lock in recovery and mobility for the next workout. Short on time between days in this week’s mix, browse the 20 minute elliptical playlist. Building stamina and looking for longer rhythmic endurance, check the 40 minute elliptical playlist. To round out cross training on non cardio days, explore the strength training library.

 

FAQs: Exp Elliptical Plan - Week 3 Questions

I’m joining this experienced level elliptical collection and want to know the best way to begin watching the classes and integrating the companion strength and core sessions into my first few visits.
Start by previewing class lengths and coach cues, then pick one cardio and one companion class to try. Keep the first stack manageable and add the stretch after your longer day.

To view live watts, pace, and calories during these elliptical classes, what equipment and Bluetooth connections should I have ready before I stream a session?
Have a Bluetooth FTMS compatible machine or a RUNN or SmartRow sensor plus a Bluetooth heart rate strap paired with Fitscope before you start.

How can I tell if an experienced rhythm or endurance session in this collection matches my fitness without overreaching during my first attempts at these classes?
Use on screen stats and perceived effort, aim to finish the work talking in short phrases, and choose lower resistance or a shorter class if it feels unsustainably hard.

The collection mixes cardio, full body strength, core work, and a post workout stretch what is a sensible way to sequence these session types across multiple training days when I’m starting out?
Pair most cardio days with separate strength or core days, place the stretch after your toughest cardio, and keep at least one easier day focused on mobility.

If I don’t have access to a gym, can I still fully participate in the program’s full body strength, core, and stretch sessions from home using minimal gear?
Yes. The companion strength and core sessions are bodyweight friendly, and the stretch only requires a mat and a small space.