10 POINTS
30-45 Mins @ Varied RPE
A good mix of cardio and strength work. Can be a fun session! Have a good one 🥊😁
Track session is another solid session. Lots of options to change things around if you wanted. Back to back spins not ideal so feel free to switch those days up and Sunday’s S&C can easily be swapped with a class if you prefer. Let me know. Pts = Progress.
Great week Lou!! Thanks for the feedback 😉
30-45 Mins @ Varied RPE
A good mix of cardio and strength work. Can be a fun session! Have a good one 🥊😁
10 Mins WU @ Easy Pace (RPE: 3)
7 Mins @ 5K Pace (RPE: 8)
150 Seconds Recovery
5 Mins @ 5K Pace (RPE: 8)
120 Seconds Recovery
4 Mins @ 3K Pace (RPE: 9)
120 Seconds Recovery
3 Mins @ 3K Pace (RPE: 9)
90 Seconds Recovery
2 Mins @ 3K Pace (RPE: 9)
90 Seconds Recovery
1 Min @ 3K Pace (RPE: 9)
10 Mins CD @ Easy Pace (RPE: 3)
A nice progression speed session. Start of at 5k pace for the first 2 reps then look to crank it up and finish off really strongly. Go smash it! You got this.
Always fun to train in a group. Ask for help if unsure on your technique on the exercises.
Keep the RPE down, have a chit chat & Don’t forget those strides 😜
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
60 Mins @ Varied Intensity (RPE: 3-9)
A great way to get the heart pumping to some banging tunes. Have fun 😁
Sometimes it can be good to reduce the impact and get the heart rate up with some cross training. Plus spin classes can be great fun.
Recoveries: 30-60s. If time is limited then do 2 exercises together and remove the recoveries.
*Each side (double the reps). So 2 x 30 second Side Planks = 4 in total (2 on each side).
| Squats | 45s x 2 |
| Calf Raises | 30s x 2 |
| Split Squat | 60s x 2 |
| Wall Sits | 60s x 2 |
| Single Leg Deadlift | 60s x 2 |
| Crab Walks | 30s x 2 |
15 minutes. Bish. Bash. Bosh. Add some weights once ready to progress with some of the exercises.