Welcome to the team. So if you click any of the sessions (green plus) it will give you more details on the reps and exercises. For the S&C you can click on any exercise to go through to a tutorial. If you ever want to change the schedule, the “SCHEDULE CHANGES NEEDED” button on the dashboard is the best option (it only works once per week though) so DM me if you need to make further changes. Then once you’ve completed a day, click the daily feedback and let me know how it went. Some people tell me what they are up to on rest days, but not many.
It all depends on the nature of the session as to how hard you want to work. The longer the reps, the slightly slower the pace will be. Or if doing hills, focus on RPE rather than pace. But you always want to be working hard to ensure you make the necessary gains.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
Combining both legs and arms into one gym session. Loads of exercises here so try and superset them to save time. Find the weight that works for you, the last few reps of each set should feel challenging.
A stretching routine you can do daily to help with your flexibility. 30 seconds for each stretch is plenty.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
A stretching routine you can do daily to help with your flexibility. 30 seconds for each stretch is plenty.
The only real mistake you can make here is going too fast. Try and pick a flat route as well. Hills will push that RPE too high.
Combining both legs and arms into one gym session. Loads of exercises here so try and superset them to save time. Find the weight that works for you, the last few reps of each set should feel challenging.
A great form of cross trainer for us runners. Take a few minutes to warm up at find your stride but then push hard. You can real bang for your buck with just 20 mins on the stair climber. I hit around level 10 when doing these but find the right speed for you that you can maintain, but you find this tough.