# @allie_ostrander on Instagram

- **Type:** Video
- **Original URL:** https://www.instagram.com/p/Cn5I9hmjqyD
- **Gondola URL:** https://gondola.cc/posts/18100340-allie-ostrander-instagram
- **Posted:** 2023-01-26T21:05:23.000+00:00
- **Account Owner:** Allie Ostrander (@allie_ostrander) — https://gondola.cc/allie_ostrander

## Caption

I wish I knew less about cross training, but, unfortunately, I’m a bit of an expert 🫠 here are my top tips ⬇️⬇️⬇️

1. Use the 10min/mile rule: for every mile you would have run, cross train for 10min. For example, if you would normally do a 5 mile run, replace that with a 50min cross train sesh. 

2. Use HR (heart rate) to gauge effort: HR while cross training is usually ~10bpm lower than if you were running, but this varies from person to person. I try to keep my HR within 10bpm of what it would have been if I were running. So, if it’s an easy day, I want my HR to be 135-145bpm. If it’s a threshold day, I try to keep it above 155, etc. 

3. Try to mimic running workouts: it helps me stay sane and feel like I’m maintaining fitness if I continue on my normal training plan, but convert the workouts to the bike or elliptical. Here are some of my faves: 

To mimic hills: 10-15x 45sec standing sprint on bike with 75sec rest between reps. I turn the resistance up and stand on the pedals; this allows me to have a high power output and muscular burn, just like I would on a hill rep. 

To mimic threshold: 6-5-4-3-2-1 on elliptical. For this one, the ‘ON’ and ‘OFF’ are equal duration so it’s 6min on, 6min off, 5min on, 5min off, etc. However, the ON reps are just over threshold (so about 80%), and the OFF reps are just under threshold (so about 60%). This one keeps your HR up but actually goes by really quickly, trust me! 

To mimic kilometer repeats: on the bike or elliptical 5-8x3min @ 90% effort with equal rest between reps. This tests your mental and physical endurance by sustaining a hard effort for quite a while, but allows you to recover well between reps. You can also mimic most track workouts by converting the distance to the amount of time that rep would have taken e.g. 400 reps=75sec repeats. 

I hope this helps anyone who is cross training due to injury or just replacing some miles with cross training. I think it’s a great tool and has huge benefits for building fitness! 

#injuryrecovery #injuryprevention #biking #bikeworkouts  #crosstraining #runner

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## Tags

crosstraining, runner, injuryrecovery, biking, bikeworkouts, injuryprevention

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