The 60 Second Dash

The 60 Second Dash Pick ANY piece of conditioning that you like, provided that it can give you some sort of feedback. Examples of feedback include: 1. Distance 2. Speed 3. Energy (either calories expended, or wattage outputted) To best capture the result, try to set up a lap or effort-feature on the piece of equipment so that you don't have to worry about anything other than the effort. For example, if you were to use a rower, select 'single time' and select 1 minute. The rower will then capture distance rowed and at what speed (average). My advice? Keep it simple!

The 10 Minute* Max Distance

The 10 Minute* Max Distance Now, before you look at this and despair, it doesn't have to be 10 minutes, but it needs to be 3 minutes at a minimum and, if you so choose, can be any for any time beyond that. Just be mindful, if you're interested in getting an idea of how AEROBICALLY fit you are, you'll need to work for longer than you'd probably like. This doesn't mean that you have to but do your best to pick a time that aligns with your interests. If in doubt, just reach out! As for the 60 Second Dash, you'll want something objective to record. Distance is a simple one, but if you're interested, average speed or output could also be useful.

20 Minute Alactic

Nothing to it, just remember, when you're on effort, it is MAXIMUM output. Pick whatever type of conditioning you want. Set 1 - 5 minutes 4 reps of 5 seconds work with 55 seconds recovery. Recovery - 2 minutes Set 2 - 6 minutes 4 reps of 10 seconds work with 80 seconds recovery. Recovery - 3 minutes Set 3 - 3 minutes 1 reps of 20 seconds work with 160 seconds recovery.

20 Minutes Aerobic Regen

Easy does it. Work without busting yourself here, there are other sessions in the week! Set 1 - 8.5 minutes 10 reps of 40 seconds work with 10 seconds recovery. Recovery - 1 minute Set 2 - 9 minutes 6 reps of 40 seconds work with 10 seconds recovery and, 4 reps of 50 seconds work with 10 seconds recovery. (go straight into the 50:10 efforts without rest)

20 Minute Aerobic Power

Challenge yourself but work within your limits. They'll improve if you remain consistent. Set 1 - 5.5 minutes 8 reps of 20 seconds work with 20 seconds recovery. Recovery 1 minute Set 2 - 6 minutes 6 reps of 30 seconds work with 30 seconds recovery. Recovery 1 minute Set 3 - 6 minutes 4 reps of 20 seconds work with 20 seconds recovery and, 4 reps of 30 seconds work with 20 seconds recovery.

20 Minute Lactic

Near to maximum output efforts. If you pop and you cannot continue, just stop the session. Alternatively, take longer rest between efforts and just dose the feeling of what it is to be full of lactic. Sometimes just knowing what it is (and that, while uncomfortable, is a survivable state). Set 1 - 6 minutes 2 reps of 30 seconds work with 120 seconds recovery and, 1 rep of 40 seconds work. Recovery - 6 minutes Set 2 - 6 minutes 1 rep of 30 seconds work with 120 seconds recovery and, 1 rep of 40 seconds work with 120 seconds recovery and, 1 rep of 40 seconds work.