Descending Recovery Interval Workout

This weeks  workout is called a "Descending Recovery Interval Training Workout".

Interval training is an excellent method of improving your fitness quickly.

It involves short burst of fast paced activity followed by periods of lower intensity active recovery activity.

Think of sprinting during a game and then jogging or walking to recover.

The descending recovery part means that each week, the rest between sprints becomes shorter.

Many people do not try or track their progress in the gym each week so they have no idea if they are getting fitter and stronger.

The Descending recovery workout clearly shows if you are getting fitter or not as you will get less recovery time between sprints each week and it's a surefire way to show that you are getting fitter and faster with each training week.

See the video below for a quick demo of the workout.

The WARM UP.

• This workout is best done on a bike but you can run on a treadmill or outdoors or even use an elliptical trainer.
• Warm up with 5 minutes of easy paced cycling.
• From minute 5-8, perform a few 10 second fast paced sprints to prepare the body for the intervals to come.
• Then at minute 8, begin your first interval sprint.

The Workout:

• Perform a sprint at your best pace for 60 seconds on the bike. It should feel like an 8-9 out of 10 in terms of effort.
• Recover with some slow cycling for 2 minutes.
• Repeat for 5 more sprints.

The Cooldown:

• Cooldown with 3-5 minutes of easy cycling.

The Progression.

Each week you should decrease the rest between sprints by 15 seconds.

• Week 1 - take 2 minutes rest between each sprint.
• Week 2 - take 1:45 minutes rest between each sprint.
• Week 3 - take 1:30 minutes rest between each sprint.
• Week 4 - take 1:15 minutes rest between each sprint.
• Week 5 - New workout.

If you have any questions please email and I can provide some tips. Many of you have different fitness levels so please exercise at your appropriate intensity and get clearance from your doctor if you have any heart conditions.

Enjoy the workout.
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