low intensity (70-75% of Max HR) or (5 sec nasal breath cycles) or (talk test)
Cyclical movements (cycle, rower, assault bike, running, swimming etc)
Tempo Intervals;
10-15 sec work period
60 sec ACTIVE recovery period
repeat for 10-20 reps
work periods done at 70% of max (do a quick max power test and calculate 70%)
reovery period is easy but continous movement (comparable to a walk)
Best done as rowing, assault bike or running
MODERATE INTENSITY
High Resistance Intervals;
set total time to 10-20 minutes depending on level of fitness
5 sec max effort (for distance) while maintaining proper technique
Active Recovery untill Hr retrurns to 65-70% of max HR
If HR does not go above these markers, then simply actively recover for 60 sec.
Count number of reps completed over your total time
Goal is to increase total reps completed within given time over time.
Best done on treadmill with 15% incline. Or on Assault bike or Rowing machine
HICT (High Intensity Continuous Training);
Best done on a spin bike.
Set resistence to about 20, or to a level that you can maintain a 25-30RPM (for reference, thats one full peddle every 2 seconds)
Perform for 10-20 minutes
Keep HR below Aanaerobic threshold (about 70-75% of max HR)
Keep movement smooth and consistent
Exercise alternatives include uphill lunges or slow speed step-ups
Lactic Intervals;
30-60 second work period @95-100% intensity
Cover as much distance during work period as possible while maintaining good technique
Cover as close to the same distance as possible each interval
Active recovery for 1-4 minutes depending on fitness level
Perform 2-5 reps depending on fitness level
HIGH INTENSITY
Threshold Method;
Perform threshold test first: 12 min max effort, your average HR will be approx your threshold as is your average pace (done on rower, assault bike, or running)
Maintain a heart rate between your threshold level and 5bpm above for approx 10 minutes
produce as much power as possibile within the threshold range
maintain the same pace throughout the whole work period
Cardiac Power Intervals;
Increase HR to max while maintaining proper technique
maintain max HR for 20-30 seconds
immediately transition to recovery position (standing with hands on knees) for 60 sec, using breathing to drop HR as low as possible
