Cardio interval training sessions which are suitable for all level of abilities. These sessions can be done on any cardio equipment or running and walking outdoors. Plug in your headphones and go!
This is a test which measures your aerobic fitness. You will need to measure out 20 meters and run from one end to the other, keeping in time with the bleeps. Each level, the bleeps become faster. You need to carry on until you can't continue any further. Which level will you get to?
4x4min with an increase of pace towards the end of each round of the tournament! 2min recovery between rounds.
3min, 3x1min, 3min, 3x1min, 3min. 2min set recoveries, 30sec rep recoveries between the 1min efforts
This session is the reverse of The Devil's Delight. 6x1min, 3x2min, 2x3min. 30 second recovery between the repetitions, 2 minute recovery between the sets.
3 Sets of 6 minutes broken down into 2x3min (6), 3x2min (6), 6x1min (6). Only 30 sec recovery between the reps and 2min recovery between the sets.
For fans of the Double No Trouble session. This is the reverse! 2x(2min, 1:30, 1min, 30sec, 1min, 1:30min, 2min) with 30sec rep rest and 3min set rest
2x3min, 1x2min with 1min recoveries. A very quick interval session. Great if you want to coincide this with your overal session or just fancy a quick blast.
3x2min, 1x1min with 1min recoveries. A very quick interval session. Great if you want to coincide this with your overal session or just fancy a quick blast.
4x1min, 1x2min with 1min recoveries. A very quick interval session. Great if you want to coincide this with your overal session or just fancy a quick blast.
This session has the same concept to the previous 2 sessions, Gear 1,2,3 and Gear 1,2,3 the progression. You will be working for 20min with 3 different paces. However this time you will spend slightly less time at the slower pace and more at the faster pace!
This session has the same concept to the previous Gear 1,2,3 session. You will be working for 20min with 3 different paces. However this time you will spend slightly less time at the slower pace and more at the faster pace!
A 20min continous run working at 3 different paces in a random order. What will be the next pace to follow? Slow, steady or fast? Run along and find out!
My 8 week beginners' running programme is now available to download. Just search for Out of Condition to Mint Condition on various different podcast platforms including Spotify and Apple Podcasts.
This is a recording of a live session I instructed. As the reps become shorter, the pace becomes faster!
3 sets all equaling 5 minutes of effort. (3x1min+2min) (1min+2x2min) and (2min+3min) 1min rep rec and 2min set rec
This session caters for everyone whether you are new to interval training or you're seasoned pro! Choose either 5x1:30min with 1:30min rec, 5x2min with 1min rec or 5x2:30 with 30sec rec
2x (30sec, 1min, 1:30min, 1min, 30sec) with 1min recovery between the reps and 3min recovery between the sets
1min, 2min, 3min, 4min, 5min, 6min. 1min recovery between all reps
4x 3min followed by a faster 1min. 1min rep rec and 2min set rec
6min,5min,4min,3min,2min,1min with 1min rec between all reps
This session consists of 2(30sec, 1min, 1:30min, 2min, 1:30min, 1min, 30sec) 30sec rest between reps, 3min between sets.
5min effort, 5x1min, 5min effort. 3min set rec, 1min rep rec
A special introduction session for anyone who is new to interval training. This session consists of 8x 1min efforts. 2x4(1min efforts) with 1min rec between the reps and 3min rec between the sets.
This session has 2 options. Beginners will complete 4x2min,1min with a 1min and 2min rec and the more advanced will compete 4x2min,1min and 30sec with a 1min,30sec and 1min rec. Pick your level and go!
A continuous 20 minutes broken down into efforts and recoveries of 2 x 90 seconds effort / 90 seconds recovery 4 x 60 seconds effort / 60 seconds recovery 4 x 30 seconds effort / 30 seconds recovery 4 x 15 seconds effort / 15 seconds recovery
See how far you can go in 15min. I will motivate you along the way and keep track of the time. Repeat to see your improvement!
4x Tabata (8X20sec on, 10sec off) 3min rec. Suitable for any form of cardio exercise.
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