31.12.2024

TUESDAY – ENDURANCE (60 min)

Warm-up (10 min):
Alternating 2 min each:
Bike Erg (65-75% FCmax)
Rower (easy pace)

Main Work (40 min):
4 Rounds:
6 min Bike Erg (Zone 2: 65-75% FCmax)
3 min Rower (Zone 3: 75-85% FCmax)
1 min Rest
*Complete 4 sets of 5 push-ups during rest periods

Cool-down (10 min):
Light movement (Zone 1: 60-65% FCmax)
Basic Stretching Sequence (30s each):
Final child’s pose
Child’s pose
Downward dog
Forward fold
Runner’s lunge each side
Cross-body shoulder stretch each side
Cat-cow flow (5 cycles)