28.12.2024

SATURDAY – CARDIO DEVELOPMENT (90 min)

Warm-up (15 min):

8 min Row
2 min Zone 1 (60-65% FCmax)
4 min Zone 2 (65-75% FCmax)
2 min building to Zone 3 (75-85% FCmax)

2 min Air Runner walk/light jog

5 min mobility:
Hip openers
Ankle mobility
Shoulder circles
Thoracic rotations

Main Work (60 min):

Mixed Cardio (40 min):
5 rounds of:
4 min Row (Zone 3: 75-85% FCmax)
2 min Air Runner (Zone 3: 75-85% FCmax)
1 min Row (Zone 4: 85-90% FCmax)
1 min Rest (return to Zone 2: 65-75% FCmax)

Cool-down (15 min):

8 min alternating:
1 min Row
1 min Air Runner All in Zone 1 (60-65% FCmax)

7 min mobility work:
Hip stretches
Lower back release
Shoulder mobility
Deep breathing