Session Type Running speed
Duration 45-50min
Warm up Dynamic Stretches
DISTANCE REPS INTENSITY REST DESCRIPION
60m 4 Variable 1-2min 0-20m bild up to 100%
20-30m full speed
30-40m
40-60m full speed
50m 2 100% 1-2min froma 5m rolling start
40m 4 100% 1-2min 2 x turn and go
30m 2 100% 1-2min start 1m behind partner, reaction sprint
Session Type Aerobic Rowing Session
Duration 45-50 min
Warm Up Dynamic Stretches
REPS DISTANCE REST
6 500m 1min
6 250m 30sec
DESCRIPTION
100% race 500m,then light rowing for 1 minute rest
100% race 250m, then light rowing for 30 sec as rest.
Repeat after this rest
Session type Bike session
Duration 45-50min
Warm up 5 minutes easy cycling
ON : OFF ON RPM ON LEVEL
1min : 1min 105 + 10
2min : 2min 100-105 9
3min : 3min 95-100 8
4min : 4min 90-95 7
3min : 3min 95-100 8
2min : 2min 100-105 9
1min : 1min 105+ 10
Session Type Boxing
Duration 45-55min
Warm up 5min easy (cycling)
ON : OFF TIME INTENSITY
10s : 10s 1min 100%
15s : 15s 1min 90%
20s : 10s 1min 80-90%
10s : 10s 1min 100%
40s : 20s 1min 80%
Easy 1min 60%
Session type Arm Ergo
Duration 45-60min
Warm up 5min Row
ON : OFF TIME INTENSITY
10s :10s 1min 100%
15s : 15s 1min 90%
20s : 20s 1min 80-90%
20s : 20s 1min 90%
40s : 20s 1min 70%
Session skipping
duration 40-45min
Warm up 5min Treadmill
ON : OFF TIME INTENSITY
10S : 10S 1min 100%
15s : 15s 1min 90%
20s : 10s 1min 80-90%
20s : 15s 1min 90%
40s : 20s 1min 85-90%
Easy 1min 70-75%