LOW INTENSITY

Cardiac Output;

• 30+ minutes duration
• 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
• continue light active recovery for 2-3 mins
• repeat for 2-4 sets