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Interval Training Schedule

The document describes three interval training workouts: Cardio Blaster alternates 3 minutes of high intensity exercise at 90-95% maximum heart rate with 3 minutes of active recovery, repeating this pattern 3-4 times. Speedplay involves 30 seconds of near all-out effort followed by 3 minutes of active recovery, repeating 5-6 times. Cardio-Sprint Pyramid builds up exercise and recovery times in a pyramid pattern from 30 seconds to 4 minutes before tapering back down. All three workouts are intended to burn calories efficiently through interval training and include warm-up and cool-down periods.

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Viveka Brian Jackson
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102 views

Interval Training Schedule

The document describes three interval training workouts: Cardio Blaster alternates 3 minutes of high intensity exercise at 90-95% maximum heart rate with 3 minutes of active recovery, repeating this pattern 3-4 times. Speedplay involves 30 seconds of near all-out effort followed by 3 minutes of active recovery, repeating 5-6 times. Cardio-Sprint Pyramid builds up exercise and recovery times in a pyramid pattern from 30 seconds to 4 minutes before tapering back down. All three workouts are intended to burn calories efficiently through interval training and include warm-up and cool-down periods.

Uploaded by

Viveka Brian Jackson
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as DOCX, PDF, TXT or read online on Scribd
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1.

Cardio Blaster:
This is one of the best interval training workouts you can do to improve fitness. It burns
lots of calories in a short amount of time.
How to do it:
Warm up for 15 minutes.
Then run, bike, or row for 3 minutes at 90 to 95 percent of your maximum heart rate
(should feel like 8.5 or 9 on a scale of 1 to 10). Take 3 minutes active recovery (you're
still moving, but at an easy pace) and repeat the 3 on/3 off pattern 3 to 4 more times.
Finish with a 10-minute cooldown.

2. Speedplay:
Sprinting is great for tightening and toning your legs, glutes, and core. It increases your
muscle power, which helps you push harder and makes your non-interval training
workouts feel easier so you can challenge yourself and burn even more calories.
How to do it:
Warm up for 15 minutes, adding a few 20-second bursts at the end to prepare for the
workout.
Run, bike, or row for 30 seconds at a nearly all-out effort. Take 3 minutes active
recovery and repeat the 30 on/3 off pattern 5 or 6 more times.
Finish with a 10-minute cooldown.
3. Cardio-Sprint Pyramid:
This adds sprint interval training for a fast and fun workout. Here, after each burst of
hard work, you'll recover for the same amount of time.
How to do it:
Warm up for 15 minutes, adding a few 20-second bursts at the end to prepare for the
workout.
Run, bike, or row: During the work periods, you should have a rate of perceived
exertion (RPE of 8 to 10, followed by 30 seconds of active recovery.
Build and taper the workout like this:
30 seconds sprint/30 seconds recover
1 minute sprint/1 minute recover
2 minutes sprint/2 minutes recover
4 minutes sprint/4 minutes recover
2 minutes sprint/2 minutes recover
1 minute sprint/1 minute recover
30 seconds sprint/30 seconds recover

Finish with a 10-minute cooldown.

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