Program
Description
Goal of the session
Cardiac Output
Improve aerobic power and
capacity
Maintaining heart rate at 120150bpm
Spin Bike:
Cardiac Power
Improve aerobic power, the
amount of blood the heart
can pump out in one go
(Complete rest)
Get the heart rate as high as
possible then getting a full rest
before repeating
Tempo Training
Threshold Training
Train slow twitch muscles
fibres to utilize oxygen
(Incomplete rest)
Control the speed of the concentric
and eccentric contraction to allow
more blood to flow to the working
muscles
Pushing the aerobic system to its
Improve aerobic capacity and
max, resting partially before it
power (Incomplete rest)
switches to the lactate system and
repeat.
Prescription
Tracking
How to progress
45 mins steady pace
Monitor heart rate
throughout the session
Increase the intensity in the same amount of
time, or increase the duration
Spin Bike:
1 min on, 3 min off x 10 rounds
Monitor max heart rate
Increase the time on whilst maintaining the rest
time or maintaining the rest time whilst reducing
the rest time or increasing the number of rounds.
Full Body:
Squat 3 x 8-10 / 2020 / 45s ,
Bench Press - Flat - DB 3 x 8-10 /
2020 / 45s , Back Extension
Incline 3 x 8-10 / 3030 / 45s ,
Pulldown - Upper back - Medium
grip 3 x 8-10 / 3030 / 45s , Leg
Extension 3 x 8-10 / 4040 / 45s
Weight used
Increase the weight used, increase the tempo of
the exercise (Keep in between 2-4 seconds)
Heart rate
Increase the time on whilst maintaining the rest
time, increase the number of rounds. Make sure
the heart rate is in the right zone.
7 mins on keeping the heart rate
Spin Bike: between 140-150bpm, then rest for
2 mins x 5 rounds
High Intensity
Aerobic Training
Stimulate fast twitch muscles
and increase mitocondrial
production (Complete rest)
Push maximally to recruit as much
muscle fibres as possible
Sprints:
10 seconds spring as fast as
possible, 60 seconds rest x 15
rounds
Power produced
Reduce the rest time or increase the number of
rounds
Lactate Power
Stimulate fast twitch muscles
and increase mitocondrial
production (Complete rest)
Push maximally to recruit as much
muscle fibres as possible
Sled Push:
30 seconds Sled Push at 60% body
weight, rest 3 mins x 6 rounds
Weight used, or power
produced
Increase the weight used, increase the number
of rounds.
Lactate Capacity
Improve endurance of the
lactate system (Incomplete
rest)
Push maximally to imrpove
endurance
Push Up:
1 min AMRAP push ups, 30
seconds rest x 4
Number of push ups
Aim for higher number of reps, increase time on
or reduce time off. 1.1, 1.2, 2.1