HIIT Sprints
Korte, intense sessioner over 8 uger. 30 sekunders sprints med restitutionsjog, der går fra 90 til 60 sekunder, efterhånden som formen kommer, plus en ugentlig Tabata. Hårdt men hurtigt — omkring 20 min.
Sprint 6×30s
- Warm-up jog, 5 min
- Sprint 1, 1 min
- Recovery, 2 min
- Sprint 2, 1 min
- Recovery, 2 min
- Sprint 3, 1 min
- Recovery, 2 min
- Sprint 4, 1 min
- Recovery, 2 min
- Sprint 5, 1 min
- Recovery, 2 min
- Sprint 6, 1 min
- Cool-down walk, 5 min
Tabata 8×20s
- Warm-up, 5 min
- Sprint, 0 min
- Rest, 0 min
- Sprint, 0 min
- Rest, 0 min
- Sprint, 0 min
- Rest, 0 min
- Sprint, 0 min
- Rest, 0 min
- Sprint, 0 min
- Rest, 0 min
- Sprint, 0 min
- Rest, 0 min
- Sprint, 0 min
- Rest, 0 min
- Sprint, 0 min
- Cool-down walk, 5 min
Sprint 7×30s
- Warm-up jog, 5 min
- Sprint 1, 1 min
- Recovery, 2 min
- Sprint 1, 1 min
- Recovery, 2 min
- Sprint 1, 1 min
- Recovery, 2 min
- Sprint 1, 1 min
- Recovery, 2 min
- Sprint 1, 1 min
- Recovery, 2 min
- Sprint 1, 1 min
- Recovery, 2 min
- Sprint 1, 1 min
- Cool-down walk, 5 min
Tabata 8×20s
- Warm-up jog, 5 min
- Sprint, 0 min
- Rest, 0 min
- Sprint, 0 min
- Rest, 0 min
- Sprint, 0 min
- Rest, 0 min
- Sprint, 0 min
- Rest, 0 min
- Sprint, 0 min
- Rest, 0 min
- Sprint, 0 min
- Rest, 0 min
- Sprint, 0 min
- Rest, 0 min
- Sprint, 0 min
- Cool-down walk, 5 min