Lifestyle -- 14 days ago
Words: Gentleman's Journal
1. Hit The Treadmill
- Warm up for three minutes at 75% of your 5k pace (10kph should be fine).
- At minute three increase the gradient to 10%.
- Continue running for 30 seconds then straddle the treadmill (jump off the belt).
- Now observe your heart rate. As soon as it returns to below 135bpm get back on the treadmill and repeat.
- Increase speed by 0.5kph each set.
- Continue until you can no longer complete the 30-second set.
- Allow three minutes recovery and repeat for desired number of sets (beginners: 1, advanced: 3).
2. Hit the Bike
- Cycle at a low resistance for a three-minute warm up at 70-80rpm.
- At minute three, increase rpm to above 90.
- Every 30 seconds increase the resistance by one level and maintain an rpm above 90.Continue until you can no longer hold the rpm above 90.
- Allow three minutes recovery and repeat for desired number of sets (beginners: 1, advanced: 3).
3. Hit the Rowing Machine
- Row at a comfortable pace for a three-minute warm up.
- Set the screen to display calories.
- At the end of the third minute explode into maximum effort with the aim of burning as many calories as possible in 60 seconds.
- Rest for 2 minutes at a comfortable pace. Then complete another 60-second set.
- Continue for desired number of sets (beginners: 3, advanced: 10).
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