this session is only 20 minutes long, soit makes it ideal for people who have a busy lifestyle. you can fit it into yourday first thing when you get up or at lunch time or when you get back home fromwork. the key thing about this session is it's only 20 minutes long, so make itcount. the intervals are going to be really high intensity and what that meansis that recovery intervals are a little bit longer. so how will it work? therewill be a total of eight intervals. the maximum duration will be 1 minute or60 seconds. you will start off with a four-minute warm up and finish with cooldown. start by getting your heart rate up reasonably quickly because the firstinterval is 30 seconds flat out and that
is in exactly four minutes from now. ♪ [music] ♪ this is only a short session, so for those30 seconds, give it all you've got, your maximum effort. choose a gear that you can maintain forthe duration and start turning from the go. after the interval, you'll have aminute and a half easy. you're two minutes through or halfwaythrough the warm up now. the first interval is going to be30 seconds long. ninety seconds to go.
sixty seconds to go. forty five seconds to go. now, you've got 30 seconds beforethe first interval. in a few seconds, start by selectingthe gear you want to start with. stay in the saddle seated. that's the warm up completed. now let'sget this session going. five, four, three, two, one. thirtyseconds flat out. halfway through. ten seconds to go.
three, two, one, and recover for oneminute and a half now. this is a pyramid session so each intervalis going to get longer before they go back to shorter intervals. remember, themaximum duration is 60 seconds. there is one minute now before the startof the next interval. it's going to be the same thing but 15seconds longer, so 45 seconds long. thirty seconds to go. ten seconds to go. get into gear. five, four, three, two, one. forty fiveseconds flat out. that's halfway.
fifteen seconds. ten. five, four, three, two, one. easy. okay, two minutes easy now. next upis the longest interval of the session, but it's only 60 seconds long and you'llfeel fitter for it, honest. that's one minute completed of the twominutes recovery. ten seconds. select a bigger gear. three, two, one. twenty five seconds to go.
fifteen. okay. another two minutes easy again nowbefore the interval durations get shorter. the next one is 45 seconds followed bya minute and a half easy. thirty more seconds before we start thenext 45-second interval. fifteen to go. thirty to go. four, three, two, one. easy. good effort. you're looking strong. youhave a minute and a half now to recover before the last 30 seconds.
this will be at almost a sprint effort.you've been warned. after the recovery, there are going to betwo 10-second maximum efforts sandwiched with 50 seconds at a slightly easiertempo. come on, it's the last long interval. you're halfway through now. five seconds and that's it, easy again fora minute and a half. next up, 10 seconds sprint, 50 seconds,10 seconds sprint, then you're done. halfway through the recovery now. fifteen seconds of recovery to go.
ten seconds. get into your gear. five, four, three, two, one. ten seconds. five, four, three, two, one. fiftyseconds. next one's the very last interval. only 10seconds, give it everything. twenty seconds to go. five, four, three, two, one. tenseconds flat out. come on! five, four, three, two, one.that's the session completed. well done! two minutes, fifty seconds warm down.
feel that lactic acid in your legs. one minute to go. thirty seconds. ten seconds. good job!
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