Just to keep you on your toes and add a bit of variety, this training session can be done on a spin bike, x-trainer, treadmill or out on the running track. Whichever you choose, remember to warm-up, work hard for the main set and cool down. Another 30 min session done and dusted!
Equipment: stop watch or timer – choice of bike, x-trainer, treadmill or the great outdoors
Leg Swings – fwd & back, side to side
00:00 – 05:00 min
Steady warm-up, gradually increase resistance (bike/x-trainer) or pace (run/treadmill) to moderate intensity
05:00 – 15:00 min
Sprint 20 sec, easy pace recovery 40 sec.
10 times total (10min)
15:00 – 19:00 min
Hill climb 60 sec (gradually increase resistance or incline) – should feel hard. Stay seated if on bike. Recover with easy spin/jog 60 sec.
2 hill climbs (4min)
19:00 – 23:00 min
Sprint 20sec, recover 10 sec. (If on treadmill jump onto edge of belt rather than decreasing speed)
8 times total (4min)
23:00 – 28:00 min
Gradual cool down. Spin legs if on bike, decrease resistance on x-trainer or gentle jog on treadmill/run.
Cool Down: Static stretches that target quads, hamstrings, hips, groin, lower back