m

Aerobic Capacity

3 Sets 5 Cals (Gradual Acceleration to RPE10) 2 Min Easy Pace 5 Cals (Gradual Acceleration to RPE10) 2 Min Easy Pace 10 Cals at RPE9-10 *2 Min Rest between sets. -Rest 3 Min- 15 Cals at RPE8 1 Min Easy Pace -2 Min Rest- 20 Cals at RPE7 1 Min Easy

3x (750m at RPE6.5, 90 Sec Rest) *Rest additional 1 Min. 3x (150m at RPE8, 60 Sec Rest) *Rest additional 1 Min. 3x (500m at RPE7, 90 Sec Rest) *Rest additional 1 Min. 3x (150m at RPE8.5, 60 Sec Rest)

500m at RPE8, 2 Min Rest 125m at RPE9, 2 Min Rest 400m at RPE8, 90 Sec Rest 125m at RPE9, 90 Sec Rest 300m at RPE8, 60 Sec Rest 125m at RPE9

1 Set (Each): BikeErg & Ski or Row 30 Sec at Easy, 45 Sec at Easy/Mod 30 Sec at Easy, 60 Sec at Moderate 30 Sec at Easy, 75 Sec at Mod/Hard 30 Sec at Easy, 90 Sec at Hard 30 Sec at Easy, 75

9 Cals Harder (85-90%), 40 Sec Easy 15 Cals Harder (85-90%), 20 Sec Easy 21 Cals Harder (85-90%), 60 Sec Easy 27 Cals Harder (85-90%), 45 Sec Easy 33 Cals Harder (85-90%), 90 Sec Easy 27 Cals Harder (85-90%), 45 Sec Easy 21 Cals Harder (85-90%),

6 Sets 30 Sec Walking Lunges 30 Sec BikeErg, Low Damper, at High RPM 30 Sec BikeErg, Low Damper, (Target 50% the High RPM) 30 Sec Plank Hold from Elbows 30 Sec Ski or Row, High Damper, Low Stroke Rate 30 Sec Ski or Row, High

Close

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Sunday Closed

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