The intensity of each workout is based on a scale of 0% (minimal effort) to 100% (maximum effort). Up the intensity of a session by increasing the speed or level, or adding extra hills or sprints. For ‘exercises’, choose from the following moves: French press, side crunch, front squat, hundred, pullover, calf raise, side kick, offset push-up.
week 1
MONDAY
RUN/JOG
All levels: 10 mins at 65%, then:
Beginner: 5 mins at 75%, 5 mins at 65%, 5 mins at 80%, 5 mins at 70%
Intermediate: 7 mins at 75%, 7 mins at 65%, 7 mins at 80%, 7 mins at 70%
Advanced: 7 mins at 80%, 7 mins at 70%, 7 mins at 85%, 7 mins at 70%
All levels: 4 exercises
TUESDAY
REST
WEDNESDAY
CYCLE
All levels: 10 mins at 65%, then: 30 secs at 90%, 2 mins 30 secs at 65%
Beginner: repeat x 6
repeat x 9
