Cardio Club Weekly Challenge – January 11, 2021

Published On: January 11, 2021Categories: Home Program

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.