Posts tagged Intervals

CLICK HERE FOR A FREE WORKOUT!! www.turbulencetraining.com This is the interval section for phase 2. As previously mentioned, I prefer the stationary bike as a form of interval training, but for demonstrative purposes, I will use the treadmill. Ideally you would do your intervals immediately after your strength training session, that way you only have 3 full training days per week. To start out, you’ll warm up for 5 minutes and then jump into the intervals where you do a period of hard work followed by a period of easy work. Now for this particular interval training session, you will go hard for 45 seconds at an 8.5-9 out of 10 intensity level. Normally, one does cardio at a 6 out of 10 intensity level, so you’ll really be stepping it up with these intervals. After the 45 seconds has elapsed, you’ll bring the intensity level down to a 3 out of 10 level for 90 seconds. Repeat this six times, and then finish off the workout with a cool down. An alternative to the 45 second intervals is to do 60 seconds of hard work, followed by 90 seconds of easy work. Note, you will not do as high an intensity as the former interval workout, but hard enough to do 60 seconds worth of hard work. Also, you should always be able to finish your interval. If you can’t do that, then you need to bring your intensity down a level. Your recovery level should always be the same, and should always be very easy. This will allow you to work really hard when you have to up the intensity for the next …