HIIT & SISS Bike 00:60 +25 mins
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Metabolic

HIIT & SISS Bike 00:60 +25 mins

Workout
Metabolic
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT

Bike Intervals to increase power and endurance in running also.

Warm-Up Blocks

Warmup Block
Horizontal Loading

10 mins to mobilise joints and warm up before the interval session.

ULT
Hip Bridge
Set Reps
1 10
LAR ULT
Quadruped Medial Hip Stretch
Set Reps
1 10
UMT
Forefoot Mobility
Set Reps
1 10
UMT
Prone T-Spine Rotation
Set Reps
1 5

Workout Blocks

60:60 HIIT Bike
Horizontal Loading

LLT
HIIT Bike
Set Time
1 00:00:60 h:m:s
2 00:00:60 h:m:s
3 00:00:60 h:m:s
4 00:00:60 h:m:s
5 00:00:60 h:m:s
6 00:00:60 h:m:s
7 00:00:60 h:m:s
8 00:00:60 h:m:s

SISS Bike
Horizontal Loading

Bike for 25 mins

HIIT & SISS Bike 00:60 +25 mins
Bike Intervals to increase power and endurance in running also.
Set Reps
1 10

Cool Down Blocks

Cool Down Block
Horizontal Loading

Cool down for 10 mins.

LPR
Pulsing Gun
Set Time
1 0:5 h:m:s
LAR UMT
Pigeon
Stretch for the LPHC
Set Reps Time
1 3 00:00:30 h:m:s