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3 | WEEK 1 | WEEK 2 | WEEK 3 | WEEK 4 | Week 5 | WEEK 6 | WEEK 7 | WEEK 8 | WEEK 9 | WEEK 10 | WEEK 11 | WEEK 12 | ||||||||||||||||||||||||||||||||||||
4 | Session 1- TEST | session 1 | session 1 | session 1 | Session 1- RE-TEST | Session 1 | Session 1 | Session 1 | Session 1- RE-TEST | Session 1 | Session 1 | Session 1 | ||||||||||||||||||||||||||||||||||||
5 | Run 5miles, keep hr around the 155-160bpm (160max) Time each mile Record the time of your first and last mile. RESULTS First and last mile should be within 13 seconds. | Block | Exercise | Reps | Block | Exercise | Reps | Block | Exercise | Reps | Run 5miles, keep hr around the 155-160bpm (160max) Time each mile Record the time of your first and last mile. RESULTS First and last mile should be within 13 seconds. | Block | Exercise | Reps | Block | Exercise | Reps | Block | Exercise | Reps | Run 5miles, keep hr around the 155-160bpm (160max) Time each mile Record the time of your first and last mile. RESULTS First and last mile should be within 13 seconds. | Block | Exercise | Reps | Block | Exercise | Reps | Block | Exercise | Reps | ||||||||||||||||||
6 | Movement Prep | Worlds Greatest Stretch Hamstring Stretch Leg Swings- forward & Backward Leg Swings- Side to Side Forward lunge and rotate Reverse lunge and Stretch above head | 5 minutes | Movement Prep | Dynamic Warm Up | 5 minutes | Movement Prep | Dynamic Warm Up | 5 minutes | Movement Prep | Dynamic Warm Up | 5 minutes | Movement Prep | Dynamic Warm Up | 5 minutes | Movement Prep | Dynamic Warm Up | 5 minutes | Movement Prep | Dynamic Warm Up | 5 minutes | Movement Prep | Dynamic Warm Up | 5 minutes | Movement Prep | Dynamic Warm Up | 5 minutes | |||||||||||||||||||||
7 | Specific Warm Up | 1km run Side shuffles Short sprints High Knees Arm Circles | 5 minutes | Specific Warm Up | 1km run Side shuffles Short sprints High Knees Arm Swings | 5 minutes | Specific Warm Up | 1km run Side shuffles Short sprints High Knees Arm Swings | 5 minutes | Specific Warm Up | 1km run Side shuffles Short sprints High Knees Arm Swings | 5 minutes | Specific Warm Up | 1km run Side shuffles Short sprints High Knees Arm Swings | 5 minutes | Specific Warm Up | 1km run Side shuffles Short sprints High Knees Arm Swings | 5 minutes | Specific Warm Up | 1km run Side shuffles Short sprints High Knees Arm Swings | 5 minutes | Specific Warm Up | 1km run Side shuffles Short sprints High Knees Arm Swings | 5 minutes | Specific Warm Up | 1km run Side shuffles Short sprints High Knees Arm Swings | 5 minutes | |||||||||||||||||||||
8 | Aerobic Power Work | 2 minutes on (hr160) 1 minute rest (walk) | 8 | Aerobic Power Work | 3 minutes on (hr160) 1.5 minute rest (walk) | 8 | Aerobic Power Work | 4 minutes on (hr160) 2 minute rest (walk) | 6 | Anaerobic Training | 30 seconds on 30 seconds off | 5 sprints rest 3 minutes 5 sprints | Anaerobic Training | 45 seconds on 60 seconds off | 5 sprints 2 minute rest 5 sprints | Anaerobic Alactic | 30 seconds on 30 seconds off | 5 sprints rest 2 minutes repeat 2 more time | Anaerobic Alactic | 12 seconds on 48 seconds off | 15 minutes | Anaerobic Training | 45 seconds on 60 seconds off | 5 sprints 2 minute rest 5 sprints | Anaerobic Alactic | 12 seconds on 48 seconds off | 25 minutes | |||||||||||||||||||||
9 | Cool Down | Diaphragmatic Breathing 2 second breaths in & out for 1minute 3 second breaths in & out for 1minute 4 second breaths in & out for 1minute 5 second breaths in & out for 2minutes | 5 minutes | Cool Down | Diaphragmatic Breathing 2 second breaths in & out for 1minute 3 second breaths in & out for 1minute 4 second breaths in & out for 1minute 5 second breaths in & out for 2minutes | 5 minutes | Cool Down | Diaphragmatic Breathing 2 second breaths in & out for 1minute 3 second breaths in & out for 1minute 4 second breaths in & out for 1minute 5 second breaths in & out for 2minutes | 5 minutes | Cool Down | Diaphragmatic Breathing 2 second breaths in & out for 1minute 3 second breaths in & out for 1minute 4 second breaths in & out for 1minute 5 second breaths in & out for 2minutes | 5 minutes | Cool Down | Diaphragmatic Breathing 2 second breaths in & out for 1minute 3 second breaths in & out for 1minute 4 second breaths in & out for 1minute 5 second breaths in & out for 2minutes | 5 minutes | Cool Down | Diaphragmatic Breathing 2 second breaths in & out for 1minute 3 second breaths in & out for 1minute 4 second breaths in & out for 1minute 5 second breaths in & out for 2minutes | 5 minutes | Cool Down | Diaphragmatic Breathing 2 second breaths in & out for 1minute 3 second breaths in & out for 1minute 4 second breaths in & out for 1minute 5 second breaths in & out for 2minutes | 5 minutes | Cool Down | Diaphragmatic Breathing 2 second breaths in & out for 1minute 3 second breaths in & out for 1minute 4 second breaths in & out for 1minute 5 second breaths in & out for 2minutes | 5 minutes | Cool Down | Diaphragmatic Breathing 2 second breaths in & out for 1minute 3 second breaths in & out for 1minute 4 second breaths in & out for 1minute 5 second breaths in & out for 2minutes | 5 minutes | |||||||||||||||||||||
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11 | WEEK 1 | WEEK 2 | WEEK 3 | WEEK 4 | WEEK 5 | WEEK 6 | WEEK 7 | WEEK 8 | WEEK 9 | WEEK 10 | WEEK 11 | WEEK 12 | ||||||||||||||||||||||||||||||||||||
12 | Session 2 | Session 2 | Session 2 | Session 2 | Session 2 | Session 2 | Session 2 | Session 2 | Session 2 | Session 2 | Session 2 | Session 2 | ||||||||||||||||||||||||||||||||||||
13 | Block | Exercise | Reps | Block | Exercise | Reps | Block | Exercise | Reps | Block | Exercise | Reps | Block | Exercise | Reps | Block | Exercise | Reps | Block | Exercise | Reps | Block | Exercise | Reps | Block | Exercise | Reps | Block | Exercise | Reps | Block | Exercise | Reps | Block | Exercise | Reps | ||||||||||||
14 | Movement Prep | Worlds Greatest Stretch Hamstring Stretch Leg Swings- forward & Backward Leg Swings- Side to Side Forward lunge and rotate Reverse lunge and Stretch above head | 5 minutes | Movement Prep | Worlds Greatest Stretch Hamstring Stretch Leg Swings- forward & Backward Leg Swings- Side to Side Forward lunge and rotate Reverse lunge and Stretch above head | 5 minutes | Movement Prep | Dynamic Warm Up | 5 minutes | Movement Prep | Dynamic Warm Up | 5 minutes | Movement Prep | Dynamic Warm Up | 5 minutes | Movement Prep | Worlds Greatest Stretch Hamstring Stretch Leg Swings- forward & Backward Leg Swings- Side to Side Forward lunge and rotate Reverse lunge and Stretch above head | 5 minutes | Movement Prep | Dynamic Warm Up | 5 minutes | Movement Prep | Worlds Greatest Stretch Hamstring Stretch Leg Swings- forward & Backward Leg Swings- Side to Side Forward lunge and rotate Reverse lunge and Stretch above head | 5 minutes | Movement Prep | Dynamic Warm Up | 5 minutes | Movement Prep | Worlds Greatest Stretch Hamstring Stretch Leg Swings- forward & Backward Leg Swings- Side to Side Forward lunge and rotate Reverse lunge and Stretch above head | 5 minutes | Movement Prep | Dynamic Warm Up | 5 minutes | Movement Prep | Worlds Greatest Stretch Hamstring Stretch Leg Swings- forward & Backward Leg Swings- Side to Side Forward lunge and rotate Reverse lunge and Stretch above head | 5 minutes | ||||||||||||
15 | Specific Warm Up | 1km run Side shuffles Short sprints High Knees Arm Swings | 5 minutes | Specific Warm Up | 1km run Side shuffles Short sprints High Knees Arm Swings Intervals- 1 minute on, 30 seconds off | 5 minutes 6 | Specific Warm Up | 1km run Side shuffles Short sprints High Knees Arm Swings Intervals- 1 minute on, 30 seconds off | 5 minutes 6 | Specific Warm Up | 1km run Side shuffles Short sprints High Knees Arm Swings Intervals- 1 minute on, 30 seconds off | 5 minutes 6 | Specific Warm Up | 1km run Side shuffles Short sprints High Knees Arm Swings | 5 minutes | Specific Warm Up | 1km run Side shuffles Short sprints High Knees Arm Swings Intervals- 1 minute on, 30 seconds off | 5 minutes 6 | Specific Warm Up | 1km run Side shuffles Short sprints High Knees Arm Swings | 5 minutes | Specific Warm Up | 1km run Side shuffles Short sprints High Knees Arm Swings Intervals- 1 minute on, 30 seconds off | 5 minutes 6 | Specific Warm Up | 1km run Side shuffles Short sprints High Knees Arm Swings | 5 minutes | Specific Warm Up | 1km run Side shuffles Short sprints High Knees Arm Swings Intervals- 1 minute on, 30 seconds off | 5 minutes 6 | Specific Warm Up | 1km run Side shuffles Short sprints High Knees Arm Swings | 5 minutes | Specific Warm Up | 1km run Side shuffles Short sprints High Knees Arm Swings Intervals- 1 minute on, 30 seconds off | 5 minutes 6 | ||||||||||||
16 | Aerobic Power Work | 2 minutes on (hr160) 1 minute rest (walk) | 6 | Aerobic Capacity work | Long Steady Distance keeping HR <160 Record distance completed in the given time minimal hills/inclines | 35 minutes | Aerobic Capacity work | Long Steady Distance keeping HR <160 Record distance completed in the given time minimal hills/inclines | 40 minutes | Aerobic Capacity work | Long Steady Distance keeping HR <160 Record distance completed in the given time minimal hills/inclines | 45 minutes | Anaerobic Training | 30 seconds on 30 seconds off | 5 sprints rest 3 minutes 5 sprints | Aerobic Capacity work | Long Steady Distance keeping HR <160 Record distance completed in the given time minimal hills/inclines | 45 minutes | Anaerobic Alactic | 30 seconds on 30 seconds off | 5 sprints rest 2 minutes repeat 2 more time | Aerobic Capacity work | Long Steady Distance keeping HR <160 Record distance completed in the given time minimal hills/inclines | 45 minutes | Anaerobic Alactic | 12 seconds on 48 seconds off | 12 minutes | Aerobic Capacity work | Long Steady Distance keeping HR <160 Record distance completed in the given time minimal hills/inclines | 45 minutes | Anaerobic Alactic | 12 seconds on 48 seconds off | 20 minutes | Aerobic Capacity work | Long Steady Distance keeping HR <160 Record distance completed in the given time minimal hills/inclines | 45 minutes | ||||||||||||
17 | Cool Down | Diaphragmatic Breathing 2 second breaths in & out for 1minute 3 second breaths in & out for 1minute 4 second breaths in & out for 1minute 5 second breaths in & out for 2minutes | 5 minutes | Cool Down | 5 minute job to bring HR down | 5 minutes | Cool Down | 5 minute job to bring HR down | 5 minutes | Cool Down | 5 minute job to bring HR down | 5 minutes | Cool Down | Diaphragmatic Breathing 2 second breaths in & out for 1minute 3 second breaths in & out for 1minute 4 second breaths in & out for 1minute 5 second breaths in & out for 2minutes | 5 minutes | Cool Down | 5 minute job to bring HR down | 5 minutes | Cool Down | Diaphragmatic Breathing 2 second breaths in & out for 1minute 3 second breaths in & out for 1minute 4 second breaths in & out for 1minute 5 second breaths in & out for 2minutes | 5 minutes | Cool Down | 5 minute job to bring HR down | 5 minutes | Cool Down | Diaphragmatic Breathing 2 second breaths in & out for 1minute 3 second breaths in & out for 1minute 4 second breaths in & out for 1minute 5 second breaths in & out for 2minutes | 5 minutes | Cool Down | 5 minute job to bring HR down | 5 minutes | Cool Down | Diaphragmatic Breathing 2 second breaths in & out for 1minute 3 second breaths in & out for 1minute 4 second breaths in & out for 1minute 5 second breaths in & out for 2minutes | 5 minutes | Cool Down | 5 minute job to bring HR down | 5 minutes | ||||||||||||
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19 | WEEK 1 | WEEK 2 | WEEK 3 | WEEK 4 | WEEK 5 | WEEK 6 | WEEK 7 | WEEK 8 | WEEK 9 | WEEK 10 | WEEK 11 | WEEK 12 | ||||||||||||||||||||||||||||||||||||
20 | Session 3 | session 3 | session 3 | session 3 | Session 3 | Session 3 | Session 3 | Session 3 | Session 3 | Session 3 | Session 3 | Session 3 | ||||||||||||||||||||||||||||||||||||
21 | Block | Exercise | Reps | Block | Exercise | Reps | Block | Exercise | Reps | Block | Exercise | Reps | Block | Exercise | Reps | Block | Exercise | Reps | Block | Exercise | Reps | Block | Exercise | Reps | Block | Exercise | Reps | Block | Exercise | Reps | Block | Exercise | Reps | Block | Exercise | Reps | ||||||||||||
22 | Movement Prep | Worlds Greatest Stretch Hamstring Stretch Leg Swings- forward & Backward Leg Swings- Side to Side Forward lunge and rotate Reverse lunge and Stretch above head | 5 minutes | Movement Prep | Worlds Greatest Stretch Hamstring Stretch Leg Swings- forward & Backward Leg Swings- Side to Side Forward lunge and rotate Reverse lunge and Stretch above head | 5 minutes | Movement Prep | Dynamic Warm Up | 5 minutes | Movement Prep | Dynamic Warm Up | 5 minutes | Movement Prep | Dynamic Warm Up | 5 minutes | Movement Prep | Dynamic Warm Up | 5 minutes | Movement Prep | Dynamic Warm Up | 5 minutes | Movement Prep | Dynamic Warm Up | 5 minutes | Movement Prep | Dynamic Warm Up | 5 minutes | Movement Prep | Dynamic Warm Up | 5 minutes | Movement Prep | Dynamic Warm Up | 5 minutes | Movement Prep | Dynamic Warm Up | 5 minutes | ||||||||||||
23 | Specific Warm Up | 1km run Side shuffles Short sprints High Knees Arm Swings Intervals- 1 minute on, 30 seconds off | 5 minutes 6 | Specific Warm Up | 1km run Side shuffles Short sprints High Knees Arm Swings Intervals- 1 minute on, 30 seconds off | 5 minutes 6 | Specific Warm Up | 1km run Side shuffles Short sprints High Knees Arm Swings Intervals- 1 minute on, 30 seconds off | 5 minutes 6 | Specific Warm Up | 1km run Side shuffles Short sprints High Knees Arm Swings Intervals- 1 minute on, 30 seconds off | 5 minutes 6 | Specific Warm Up | 1km run Side shuffles Short sprints High Knees Arm Swings | 5 minutes | Specific Warm Up | 1km run Side shuffles Short sprints High Knees Arm Swings | 5 minutes | Specific Warm Up | 1km run Side shuffles Short sprints High Knees Arm Swings | 5 minutes | Specific Warm Up | 1km run Side shuffles Short sprints High Knees Arm Swings | 5 minutes | Specific Warm Up | 1km run Side shuffles Short sprints High Knees Arm Swings | 5 minutes | Specific Warm Up | 1km run Side shuffles Short sprints High Knees Arm Swings | 5 minutes | Specific Warm Up | 1km run Side shuffles Short sprints High Knees Arm Swings | 5 minutes | Specific Warm Up | 1km run Side shuffles Short sprints High Knees Arm Swings | 5 minutes | ||||||||||||
24 | Aerobic Capacity work | Long Steady Distance keeping HR <160 Record distance completed in the given time minimal hills/inclines | 30 minutes | Aerobic Power Work | 2 minutes on (hr160) 1 minute rest (walk) | 8 | Aerobic Power Work | 3 minutes on (hr160) 1.5 minute rest (walk) | 8 | Aerobic Power Work | 4 minutes on (hr160) 2 minute rest (walk) | 6 | Anaerobic Training | 45 seconds on 2 minutes off | 8 sprints | Anaerobic Training | 45 seconds on 2 minutes off | 8 sprints | Anaerobic Training | 45 seconds on 2 minutes off | 6 sprints 3 minutes rest 6 sprints | Anaerobic Training | 45 seconds on 2 minutes off | 6 sprints 3 minutes rest 6 sprints | Anaerobic Training | 30 seconds on 45 seconds off | 6 sprints 2 minutes rest 6 sprints | Anaerobic Training | 30 seconds on 45 seconds off | 8 sprints 2 minutes rest 8 sprints | Anaerobic Training | 30 seconds on 45 seconds off | 10 sprints 2 minutes rest 10 sprints | Anaerobic Training | 30 seconds on 45 seconds off | 12 sprints 2 minutes rest 12 sprints | ||||||||||||
25 | Cool Down | 5 minute job to bring HR down | 5 minutes | Cool Down | 5 minute job to bring HR down | 5 minutes | Cool Down | 5 minute job to bring HR down | 5 minutes | Cool Down | 5 minute job to bring HR down | 5 minutes | Cool Down | Diaphragmatic Breathing 2 second breaths in & out for 1minute 3 second breaths in & out for 1minute 4 second breaths in & out for 1minute 5 second breaths in & out for 2minutes | 5 minutes | Cool Down | Diaphragmatic Breathing 2 second breaths in & out for 1minute 3 second breaths in & out for 1minute 4 second breaths in & out for 1minute 5 second breaths in & out for 2minutes | 5 minutes | Cool Down | Diaphragmatic Breathing 2 second breaths in & out for 1minute 3 second breaths in & out for 1minute 4 second breaths in & out for 1minute 5 second breaths in & out for 2minutes | 5 minutes | Cool Down | Diaphragmatic Breathing 2 second breaths in & out for 1minute 3 second breaths in & out for 1minute 4 second breaths in & out for 1minute 5 second breaths in & out for 2minutes | 5 minutes | Cool Down | Diaphragmatic Breathing 2 second breaths in & out for 1minute 3 second breaths in & out for 1minute 4 second breaths in & out for 1minute 5 second breaths in & out for 2minutes | 5 minutes | Cool Down | Diaphragmatic Breathing 2 second breaths in & out for 1minute 3 second breaths in & out for 1minute 4 second breaths in & out for 1minute 5 second breaths in & out for 2minutes | 5 minutes | Cool Down | Diaphragmatic Breathing 2 second breaths in & out for 1minute 3 second breaths in & out for 1minute 4 second breaths in & out for 1minute 5 second breaths in & out for 2minutes | 5 minutes | Cool Down | Diaphragmatic Breathing 2 second breaths in & out for 1minute 3 second breaths in & out for 1minute 4 second breaths in & out for 1minute 5 second breaths in & out for 2minutes | 5 minutes | ||||||||||||
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27 | WEEK 1 | WEEK 2 | WEEK 3 | WEEK 4 | WEEK 5 | WEEK 6 | WEEK 7 | WEEK 8 | WEEK 9 | WEEK 10 | WEEK 11 | WEEK 12 | ||||||||||||||||||||||||||||||||||||
28 | Session 4 | Session 4 | Session 4 | Session 4 | Session 4 | Session 4 | Session 4 | Session 4 | Session 4 | Session 4 | Session 4 | Session 4 | ||||||||||||||||||||||||||||||||||||
29 | Block | Exercise | Reps | Block | Exercise | Reps | Block | Exercise | Reps | Block | Exercise | Reps | Block | Exercise | Reps | Block | Exercise | Reps | Block | Exercise | Reps | Block | Exercise | Reps | Block | Exercise | Reps | Block | Exercise | Reps | Block | Exercise | Reps | Block | Exercise | Reps | ||||||||||||
30 | Movement Prep | Worlds Greatest Stretch Hamstring Stretch Leg Swings- forward & Backward Leg Swings- Side to Side Forward lunge and rotate Reverse lunge and Stretch above head | 5 minutes | Movement Prep | Worlds Greatest Stretch Hamstring Stretch Leg Swings- forward & Backward Leg Swings- Side to Side Forward lunge and rotate Reverse lunge and Stretch above head | 5 minutes | Movement Prep | Dynamic Warm Up | 5 minutes | Movement Prep | Dynamic Warm Up | 5 minutes | Movement Prep | Dynamic Warm Up | 5 minutes | Movement Prep | Dynamic Warm Up | 5 minutes | Movement Prep | Dynamic Warm Up | 5 minutes | Movement Prep | Dynamic Warm Up | 5 minutes | Movement Prep | Dynamic Warm Up | 5 minutes | Movement Prep | Dynamic Warm Up | 5 minutes | Movement Prep | Dynamic Warm Up | 5 minutes | Movement Prep | Dynamic Warm Up | 5 minutes | ||||||||||||
31 | Specific Warm Up | 1km run Side shuffles Short sprints High Knees Arm Swings Intervals- 1 minute on, 30 seconds off | 5 minutes 6 | Specific Warm Up | 1km run Side shuffles Short sprints High Knees Arm Swings Intervals- 1 minute on, 30 seconds off | 5 minutes 6 | Specific Warm Up | 1km run Side shuffles Short sprints High Knees Arm Swings Intervals- 1 minute on, 30 seconds off | 5 minutes 6 | Specific Warm Up | 1km run Side shuffles Short sprints High Knees Arm Swings Intervals- 1 minute on, 30 seconds off | 5 minutes 6 | Specific Warm Up | 1km run Side shuffles Short sprints High Knees Arm Swings | 5 minutes | Specific Warm Up | 1km run Side shuffles Short sprints High Knees Arm Swings | 5 minutes | Specific Warm Up | 1km run Side shuffles Short sprints High Knees Arm Swings | 5 minutes | Specific Warm Up | 1km run Side shuffles Short sprints High Knees Arm Swings | 5 minutes | Specific Warm Up | 1km run Side shuffles Short sprints High Knees Arm Swings | 5 minutes | Specific Warm Up | 1km run Side shuffles Short sprints High Knees Arm Swings | 5 minutes | Specific Warm Up | 1km run Side shuffles Short sprints High Knees Arm Swings | 5 minutes | Specific Warm Up | 1km run Side shuffles Short sprints High Knees Arm Swings | 5 minutes | ||||||||||||
32 | Aerobic Power Work | NASAL BREATHING DURING WORK 2 minutes on 1 minute off | 6 | Aerobic Power Work | Long Steady Distance keeping HR <160 Record distance completed in the given time minimal hills/inclines | 35 minutes | Aerobic Power Work | Long Steady Distance keeping HR <160 Record distance completed in the given time minimal hills/inclines | Aerobic Power Work | Long Steady Distance keeping HR <160 Record distance completed in the given time minimal hills/inclines | Anaerobic Training | 20 seconds hard 60 seconds Jog | 8 sprints | Anaerobic Training | 20 seconds hard 40 seconds walk | 10 sprints | Anaerobic Training | 20 seconds hard 60 seconds Jog | 12 sprints | Anaerobic Training | 20 seconds hard 40 seconds walk | 14 sprints | Anaerobic Alactic | 8 seconds on 45 seconds off | 10 sprints | Anaerobic Alactic | 8 seconds on 45 seconds off | 12 sprints | Anaerobic Alactic | 8 seconds on 45 seconds off | 14 sprints | Anaerobic Alactic | 8 seconds on 45 seconds off | 14 sprints | ||||||||||||||
33 | Cool Down | Diaphragmatic Breathing 2 second breaths in & out for 1minute 3 second breaths in & out for 1minute 4 second breaths in & out for 1minute 5 second breaths in & out for 2minutes | 5 minutes | Cool Down | Diaphragmatic Breathing 2 second breaths in & out for 1minute 3 second breaths in & out for 1minute 4 second breaths in & out for 1minute 5 second breaths in & out for 2minutes | 5 minutes | Cool Down | Diaphragmatic Breathing 2 second breaths in & out for 1minute 3 second breaths in & out for 1minute 4 second breaths in & out for 1minute 5 second breaths in & out for 2minutes | 5 minutes | Cool Down | Diaphragmatic Breathing 2 second breaths in & out for 1minute 3 second breaths in & out for 1minute 4 second breaths in & out for 1minute 5 second breaths in & out for 2minutes | 5 minutes | Cool Down | Diaphragmatic Breathing 2 second breaths in & out for 1minute 3 second breaths in & out for 1minute 4 second breaths in & out for 1minute 5 second breaths in & out for 2minutes | 5 minutes | Cool Down | Diaphragmatic Breathing 2 second breaths in & out for 1minute 3 second breaths in & out for 1minute 4 second breaths in & out for 1minute 5 second breaths in & out for 2minutes | 5 minutes | Cool Down | Diaphragmatic Breathing 2 second breaths in & out for 1minute 3 second breaths in & out for 1minute 4 second breaths in & out for 1minute 5 second breaths in & out for 2minutes | 5 minutes | Cool Down | Diaphragmatic Breathing 2 second breaths in & out for 1minute 3 second breaths in & out for 1minute 4 second breaths in & out for 1minute 5 second breaths in & out for 2minutes | 5 minutes | Cool Down | Diaphragmatic Breathing 2 second breaths in & out for 1minute 3 second breaths in & out for 1minute 4 second breaths in & out for 1minute 5 second breaths in & out for 2minutes | 5 minutes | Cool Down | Diaphragmatic Breathing 2 second breaths in & out for 1minute 3 second breaths in & out for 1minute 4 second breaths in & out for 1minute 5 second breaths in & out for 2minutes | 5 minutes | Cool Down | Diaphragmatic Breathing 2 second breaths in & out for 1minute 3 second breaths in & out for 1minute 4 second breaths in & out for 1minute 5 second breaths in & out for 2minutes | 5 minutes | Cool Down | Diaphragmatic Breathing 2 second breaths in & out for 1minute 3 second breaths in & out for 1minute 4 second breaths in & out for 1minute 5 second breaths in & out for 2minutes | 5 minutes | ||||||||||||
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