Standard
Training
Most Basic training
Great for keeping in good shape
Train 4 times a week:
Monday: Fartlek Training
Wednesday: HIIT Training
Thursday: Steady-state cardio
Saturday: Fartlek Training
Fartlek 1
Take your own choice of exercise to do eg. rowing, running, cycling ect...
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After 5-10 min warmup:
30-second sprint
15-second rest
4 mins 7/10 pace
20-second sprint
8 mins 8/10 pace
5 min rest
2mins 5/10
30-second sprint
2 mins 6/10
20-second
2 mins 7/10
10-second sprint
2 mins 8/10
1 min 9/10
30-second sprint
5-10 mins rest
Repeat once more
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HIIT
30 seconds on
30 seconds off
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Press-ups
Crunches
Squats
Prone Snow angels
Pullups
Russian twists
Press-Burpees
Streamline/Dorsal holds
Lunges
Leg raises
x3
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Progress by increasing on time and decreasing off time (minimum of 10 seconds)
Steady-State
One hour of steady-state cardio.
Can be any sport of your choice, I would recommend rowing if you have a rowing machine but anything will do
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After 5-10 mins warming up, begin to exercise at a 7-8/10 pace (threshold) and maintain this speed for as long as possible, going no faster or slower.
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Aim to be as relaxed as possible while exercising at this speed, it sounds counter-intuitive but the longer you can maintain speed in a relaxed manner you will train to be effective while expending the minimal energy reqired to do so.
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Afterwards, cool down, hydrate & stretch
Fartlek 2
This is a sprint/exercise circuit designed to increase power output and effective muscle recruitment during exercise.
1:1 work/rest ratio:
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100m x3 Sprint
5 press-ups every 50m
REST
100m x3 Sprint
5 squat jumps every 50m
REST
200m Sprint x2
5 press-up and 5 squat jumps at the end of each 200m
REST
400m Sprint x1
15 burpees at end of each 400
REST
Optional:
800m sprint
15 burpees every 200m
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