SWIM/ BIKE/ RUN
Below are a couple of High Intensity Interval Workouts that will get your Heart Rate up and burn calories in a quick amount of time.
Swim: 50 x 50’s set
500yd warm up of your choice
Main Set (2500yds):
50x50yds FAST, 15″ rest
200yds Cool Down
Bike: 1hr 30min
20min Warm Up
4x (1’right foot/ 1′ left foot)
4x (5′ Big Gear, Strength/ 2′ easy spin)
10x (1′ FAST- 95 to 100rpm/ 1′ recovery)
14min Cool Down
10min slow, easy warm up
4x (8min ON/ 2min slow recovery)
*Negative Split each set. So if your first set is at an 8:00min/mi Pace, then the next set try and do 7:50, then the next 7:40, etc…
10min cool down, slowly bring down your pace.
If you have any questions, feel free to post! As always, check with your physician before trying anything new. ENJOY and have a great week!