Cardio Club Weekly Challenge

January 24, 2021

We’re playing with different intervals this week to keep challenging your cardio. Take this workout at your intensity, just keep moving and make yourself proud on those efforts. How many miles can you get in 20 minutes? Grab a timer for this workout and try it on your favorite cardio format.

WARM UP
0:00-4:00 Easy Jog 4 minutes


TABATA INTERVALS
4:00-4:40 Jog 40 seconds
4:40-5:00 Run 20 seconds
5:00-5:40 Walk/Jog 40 seconds
5:40-6:00 Run 20 seconds
6:00-6:40 Walk/Jog 40 seconds
6:40-7:00 Run 20 seconds


RECOVER
7:00-8:00 Walk/Jog 1 minute

FLYING INTERVALS
8:00-8:45 Walk/Light Jog 45 seconds
8:45-9:00 Jog 15 seconds
9:00-9:15 Run 15 seconds
9:15-9:30 Sprint 15 seconds
9:30-10:15 Walk/Light Jog 45 seconds
10:15-10:30 Jog 15 seconds
10:30-10:45 Run 15 seconds
10:45-11:00 Sprint 15 seconds
11:00-11:45 Walk/Light Jog 45 seconds
11:45-12:00 Jog 15 seconds
12:00-12:15 Run 15 seconds
12:15-12:30 Sprint 15 seconds

RECOVER
12:30-14:30 Walk/Jog 2 minutes

30/30 EFFORTS
14:30-15:00 Run/Sprint 30 seconds
15:00-15:30 Walk/Jog 30 seconds
15:30-16:00 Run/Sprint 30 seconds
16:00-16:30 Walk/Jog 30 seconds
16:30-17:00 Run/Sprint 30 seconds
17:00-18:00 Walk/Jog 1 minute

COOL DOWN
18:00-20:00 Walk/Recover 2 minutes


January 17, 2021

Try this Fartlek*, or “speed play”, workout with a timer and your favorite cardio format. See how many miles you can work through in 35 minutes.

High Intensity Interval – work at your maximum intensity and aim to take your heart rate up to 80% of your target heart rate
Rest – bring your heart rate back to down to below 130bpm
Recover – take a breather and slow your heart rate back down around 100bpm

0:00-8:00 Jog 6 mph

8:00-12:00 Fast Run 6-8 mph

12:00-12:20 Sprint! >8 mph

12:20-13:20 Walk 3.5 mph

13:20-13:50 Sprint! >8 mph

13:50-14:50 Walk 3.5 mph

14:50-15:00 Sprint! >8 mph

15:00-16:00 Walk 3.5 mph

16:00-21:00 Jog 6 mph

21:00-25:00 Fast Run 6-8 mph

25:00-30:00 Walk 4.5 mph

30:00-35:00 Cool Down 4 mph

* Fartlek, which means “speed play” in Swedish, is continuous training with interval training. Fartlek runs are a very simple form of a long distance run. Fartlek training “is simply defined as periods of fast running intermixed with periods of slower running.”


 

January 11, 2021

Try this three-round Cardio Tabata* with a timer and your favorite cardio format to see how many miles you can work through in 23 minutes.

High Intensity Interval – work at your maximum intensity and aim to take your heart rate up to 80% of your target heart rate
Rest – bring your heart rate back to down to below 130bpm
Recover – take a breather and slow your heart rate back down around 100bpm


ROUND ONE

0:00-5:00         Warm Up        Low Intensity
5:00-5:15          #1                    High Intensity
5:15-6:00          Rest                Low Intensity
6:00-6:15          #2                   High Intensity
6:15-7:00          Rest                Low Intensity
7:00-7:15          #3                   High Intensity
7:15-8:00          Rest                Low Intensity
8:00-8:15          #4                   High Intensity
8:15-9:00          Rest                Low Intensity
9:00-9:15          #5                   High Intensity
9:15-11:15         Recover          Low Intensity

ROUND TWO 

11:15-11:30       #1                    High Intensity
11:30-12:15      Rest                 Low Intensity
12:15-12:30      #2                    High Intensity
12:30-13:45     Rest                 Low Intensity
13:45-14:00     #3                    High Intensity
14:00-14:45     Rest                 Low Intensity
14:45-15:00     #4                    High Intensity
15:00-15:45     Rest                 Low Intensity
15:45-16:00     #5                    High Intensity
16:00-18:00     Recover           Low Intensity

ROUND THREE

18:00-18:15      #1                    High Intensity
18:15-19:00      Rest                 Low Intensity
19:00-19:15      #2                    High Intensity
19:15-20:00      Rest                 Low Intensity
20:00-20:15      #3                   High Intensity
20:15-21:00      Rest                 Low Intensity
21:00-21:15      #4                    High Intensity
21:15-22:00      Rest                 Low Intensity
22:00-22:15      #5                   High Intensity
22:15-23:00      Rest                Low Intensity

*Tabata is a form of high-intensity physical training in which very short periods of extremely demanding activity are alternated with shorter periods of rest.  It is about pushing your limits. 

 

Registration has ended for this program.