Long Wave Conditioning PHA/Cyclical Hybrid

HIIT

Long Duration Waves last 2-5 minutes per interval. W:R is typically 1:1.

Alternate lower body focused cardio machines (treadmill, stepmill, bike, etc) with upper body focused cardio machines (rower, ski erg, infinity rope, etc). Whole body cardio may be introduced as well (air bike, jump rope, elliptical, etc). Shadow boxing or heavy bag work counts as upper body, kicks as lower.

Each round takes 16 minutes. 1-4 rounds recommended.

LLT
Machine Concept 2 Rower
time 2:00
intensity 9-10
Rest 2:00
Set Time Intensity Rest
1 2:00 h:m:s 9-10 RPE 2:00 (h:m:s)
2 2:00 h:m:s 9-10 RPE 2:00 (h:m:s)
LLT
Stationary Bike
time 2:00
intensity 9-10
Rest 2:00
Set Time Intensity Rest
1 2:00 h:m:s 9-10 RPE 2:00 (h:m:s)
LLT
Ski Erg
time 2:00
intensity 9-10
Rest 2:00
Set Time Intensity Rest
1 2:00 h:m:s 9-10 RPE 2:00 (h:m:s)
2 2:00 h:m:s 9-10 RPE 2:00 (h:m:s)
ULT
Treadmill
reps 2:00
intensity 9-10
Rest 2:00
Set Reps Intensity Rest
1 2:00 9-10 RPE 2:00 (h:m:s)
2 2:00 9-10 RPE 2:00 (h:m:s)