CARDIO
Workout Plan – Volume 1
Click the link for DAY 2 – WORKOUT 2
1. C R O S S T R A I N E R
TASK
Select Quick Start. For 10 minutes maintain your chosen speed increasing the resistance level +1 every minute.
BEGINNERS – 50+ RPM
INTERMEDIATE – 60+ RPM
ADVANCED – 70+ RPM
2. T R E A D M I L L
TASK
Select Quick Start. Complete 1 mile (1.6km) as quickly as possible. Set the belt incline to 1.0.
Record you time taken to complete the above distance.
3. S T A I R M A S T E R
TASK
Complete 3 intervals with an alternating “single step” with a speed and rest time appropriate to your required intensity:
BEGINNERS
Speed 3 – 5 / 1 min work / 1 min rest
INTERMEDIATE
Speed 6 – 9 / 2 min work / 1 min rest
ADVANCED
Speed 10+ / 3 mins work / 30s rest
4. R E C U M B E N T B I K E
TASK
Select Quick Start. For 10 minutes maintain your chosen speed on a resistance level 10
BEGINNERS – 60+ RPM
INTERMEDIATE – 75+ RPM
ADVANCED – 85+ RPM
5. R O W E R
TASK
Complete 500m as quickly as possible x3
Rest in between for 30 seconds
-
Adjust the air flow control to suit your preference (4-8 recommended)
-
On the forwards stroke, reach over the toes for full range of motion
-
On the backwards stroke, avoid locking out the knees as you straighten your legs and pull the bar all the way into the body
-
Keep the back straight and lean back slightly
6. U P R I G H T B I K E
TASK
Complete 1 mile (1.6km) as quickly as possible x3 at resistance level 5 – 10 to suit personal preference.
BEGINNERS
Target = Under 4:30 / Take 90s rest then repeat x 3
INTERMEDIATE
Target = Under 4:00 / Take 60s rest then repeat x 3
ADVANCED
Target = Under 3:00 / Take 30s rest then repeat x 3
Now COOL DOWN
It is important to finish your workout with a cool down. This could include 5-10 minutes of descending rhythmic aerobic exercise, using your bodyweight or your choice of cardio machine.
Then don’t forget your COOL DOWN STRETCHES
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CARDIO
Workout Plan – Volume 1
Day 2
Workout 2
7. C R O S S T R A I N E R
TASK
Select Quickstart and preset for 10 minutes. Aternate between forwards and backwards pedaling every 2 minutes
BEGINNERS
Level 2 / Speed 55+ RPM
INTERMEDIATE
Level 4 / Speed 65+ RPM
ADVANCED
Level 6 / Speed 75+ RPM
8. T R E A D M I L L
TASK
Complete 10 minutes walking, jogging or running. Progressively increasing your incline:
BEGINNERS
Incline +2 every 2 mins / Speed = brisk walk
INTERMEDIATE
Incline +3 every 2 mins / Speed = brisk walk or jog
ADVANCED
Incline +5 every 2:30 mins / Speed = jog or run
9. S T A I R M A S T E R
TASK
Complete the following floors target challenge
Perform 3 sets with 1 minute rest between attempts
BEGINNERS
3 Floors in 1 minute
INTERMEDIATE
5 Floors in 1 minute
ADVANCED
7 Floors in 1 minute
10. R E C U M B E N T B I K E
TASK
Select Profile – Cross Country – Duration 10 minutes
Complete this profile mainining the following speed on the bike
BEGINNERS
Speed = 50+ RPM
INTERMEDIATE
Speed = 65+ RPM
ADVANCED
Speed = 75+ RPM
11. R O W E R
TASK
Complete 1000m as quickly as possible
Rest for 1 minute and repeat x2
To programme: Select Workout – New Workout – Single Distance – 1000m
RECORD YOUR FINISH TIMES
-
Adjust the air flow control to suit your preference (4-8 recommended)
-
On the forwards stroke, reach over the toes for full range of motion
-
On the backwards stroke, avoid locking out the knees as you straighten your legs and pull the bar all the way into the body
-
Keep the back straight and lean back slightly
12. U P R I G H T B I K E
TASK
Complete 1 mile (1.6km) as quickly as possible
BEGINNER = Level 1 – 5
INTERMEDIATE = Level 5 – 10
ADVANCED = Level 10+
RECORD YOUR FINISH TIME
Now COOL DOWN
It is important to finish your workout with a cool down. This could include 5-10 minutes of descending rhythmic aerobic exercise, using your bodyweight or your choice of cardio machine.
Then don’t forget your COOL DOWN STRETCHES
TOP
Well Done!