Exp Elliptical Prog - Week 4

Week 4 Coaching Notes For Advanced 20/30/40 + Strength And Core

Set your base tall with ribs stacked over hips, light core brace, and feet centered on the pedals. Lower body drives the work through the heels as resistance climbs while the upper body keeps a relaxed, steady pull on the handles. Expect HIIT surges balanced with steadier efforts; use RPE about 7 to 9 on the hard pushes and 5 to 6 for active recovery, and nudge resistance to keep cadence smooth. This collection also features backward intervals to target glutes and hamstrings and a simple six‑exercise circuit in 30‑second rounds on non‑elliptical days that only requires a mat. Pair Bluetooth sensors so live watts, cadence, and heart rate display as you go, then finish the longest session with the yoga‑inspired stretch for mobility and better next‑day legs. Explore more options in the advanced elliptical library, keep the bigger picture in view with the Experienced Elliptical Program collection, and queue a recovery day by browsing longer elliptical sessions to pair with your stretch. Press Play.

FAQs: Exp Elliptical Plan - Week 4 Questions

As someone just starting this advanced elliptical collection, what is the quickest way to preview the overall structure before I begin training?
Skim the class descriptions in the collection to note which sessions are elliptical versus off‑machine, watch short clips to gauge pace, and add a few complementary strength or core classes to your watchlist so you have options for non‑elliptical days.

Will my home elliptical and heart rate strap show live metrics on screen while I follow these classes?
If your equipment supports Bluetooth FTMS or you pair a compatible sensor like RUNN or SmartRow, the app will display real‑time stats such as watts, pace, and heart rate during the streamed classes.

How should I use the included stretch and core classes when following the elliptical‑focused sessions in this collection?
Treat the stretch classes as an immediate cool‑down after higher‑intensity sessions and reserve the core classes for non‑elliptical days or as a short add‑on to balance full‑body strength without needing extra equipment.

I consider myself advanced but want to ease into this block—what’s a practical way to tailor the collection to my current energy levels?
Choose the elliptical workouts that match a similar pace to what you already handle, substitute lower‑impact strength or stretch sessions on heavier days, and rely on the app’s playback and metadata to pick classes that align with your preferred intensity.

How can I find and keep track of the specific classes from this collection on my phone or smart TV so I don’t lose them between sessions?
Use the app’s collection or program browsing to locate these sessions, save favorites to your library or playlist, and launch them on any supported device so your selected classes are easy to access each time.