#WednesdayWorkout – Pyramid Cardio Mash Up!

kim cycling

 

Time for something a little sweaty this week…. check this out and give it a go:

What is it?

This is a workout to reach a really high intensity on the bike, walking, running, cross training, spinning…anything that gets your HR up and makes you feel like you are working hard.

How do you do it?

The idea is it starts off easy and increases in intensity until you reach your peak effort, and then slowly the intensity drops again. Effort can be on hills, resistance or speed, just watch technique

What is your suggested duration/repetitions

Warm up, then …
30 secs at 9/10 effort – 90 secs recovery
60 secs max effort – 90 secs recovery
90 sec max effort – 90 secs recovery
120 sec max effort – 90 secs recovery
90 sec max effort – 90 secs recovery
60 secs max effort – 90 secs recovery
30 secs at 9/10 effort – 90 secs recovery

Take an easy 2-5 mins and repeat if you have time and are fit enough…. if you are new to fitness, take the longer sprint of 120secs out, and increase the recovery time. Any questions just let us know.

What are the benefits?
This pyramid structure workout doesn’t only really challenge your body but your mind too – you’ll get an incredible sense of achievement and buzz at the end of it! Great session to do with a friend for motivation too, tag them and get going.

Make sure you cool down and stretch afterwards, we are loving the Activbod Cooling Gel who featured our workout and two cheeky other workouts… check them out here – activbod.com/cooling-finish-lotion

Interested in something a little more challenging, how about these two great rides…..

Credit Big Bath 100miler Bike Ride with Head Coach Kim – Check out the Tour de Bristol and come and join us – tourdebristol.stpetershospice.org.uk

Great Weston Bike Ride – supported by the Energised Sports Massage Event Team for the 4th year –  www.greatwestonride.com

For training plans and advice email info@energisedperformance.com