New Pyramid Interval Training Workout

This weeks workout is an interval training workout on the rower although you can easily replace this with a treadmill or bike and I will show you how.

Interval training is simply a form of training that has short bursts of high energy output followed by slower recovery periods.

It has been used by athletes and fitness enthusiasts for years to improve aerobic fitness but has now taken off mainstream and is mainly used for fat loss.

In this interval workout we are going to use a pyramid system.

Warm-Up:

• Perform a 500m row at a moderate pace.

Workout.

• Perform 1000m at close to your best pace.
• Rest for 2 minutes by walking around.
• Perform 800m at close to your best pace.
• Rest for 2 mins by walking around.
• Perform 600m at close to your best pace.
• Rest for 2 minutes by walking around.
• Perform 400m at close to your best pace.
• Rest for 2 mins by walking around.
• NOW TIME TO GO BACK UP THE PYRAMID.
• Perform 600m at close to your best pace.
• Rest for 2 minutes by walking around.
• Perform 800m at close to your best pace.
• Rest for 2 mins by walking around.
• Perform 1000m at close to your best pace.
• Rest for 2 minutes by walking around.

As you travel back up the pyramid, try to keep similar times as those performed on the way down.

Sprint to your best ability.

If you cannot get a rower, use a bike or a treadmill and it would go like:

Treadmill:

• 1.5km
• 1km
• 0.75km
• 0.5km
• 0.75km
• 1km
• 1.5km

Bike:

• 4km
• 3km
• 2km
• 1km
• 2km
• 3km
• 4km

You can decrease or increase the distances depending on your speed level.

Cool Down:

• Stretch and eat well.

Give this a go to break up the monotony of gym cardio. I guarantee it will rapidly boost your fitness and burn a lot of calories and it is low impact on your joints.