There was a "300 calorie blast" training program in April's issue of Shape magazine. I've used a variation of this training before.
- 0-5 minutes warm up at 4 RPE
- 5-8 minutes increase intensity to moderate at 5 RPE
- 8-10 minutes increase intensity to hard at 7 RPE
- 10-20 minutes repeat minutes 5-10 twice at 5-7 RPE
- 20-23 minutes decrease intensity to moderate at 5 RPE
- 23-24 minutes increase intensity to hard at 7 RPE
- 24-25 minutes increase intensity to very hard at 7.3 RPE (the guide said 9 but there was no way that was happening)
- 25-30 minutes repeat minutes 20-25 at 5-7.3 RPE (supposed to be 5-9)
- 30-35 minutes cool down at 4 (guide said anywhere between 3 and 4)
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