October Challenge #4
Today is going to be strictly calorie burning. For an introduction to interval training, read this post… http://stricklandfitness.com/2008/12/15/interval-training/. There is a formula in there for calculating heart rates for interval training. Getting the maximum heart rate for that formula is a little different than the way you got it for the challenge. That is ok. Use the formula in the attached post. Be sure to write down the percentages (50%, 60%, 70%, 80%, and 85%) of your maximum heart rate for interval training as you will need them for the future. Once you have read the post, you are ready for intervals today. If you have any questions on how to do intervals, please ask in the comment section. Intervals are a great way to shed some pounds…or stones for the UK J
Using any cardio apparatus, beginners do workout A and more advanced challengers do workout B. Once you have done your intervals, put a check in your calendar for Oct. 6th. Great job!!!
Workout A:
10 minutes active warm up
8-10 sprints: Sprint until 65% of your max heart rate and rest until it goes down to 50%.
You can raise the heart rates if you feel comfortable. It should take no more than a minute to hit your selected heart rate and it doesn’t matter how long it takes for it to come down. That will speed up with time. Be sure to be intense in your efforts to hit your top heart rate. Don’t just jog, but sprint!
10 minutes cool down
Workout B:
10 minutes active warm up
8-10 sprints: Sprint until 85% of your max heart rate and rest until it goes down to 60%. It should take no more than a minute to hit your selected heart rate and it doesn’t matter how long it takes for it to come down. That will speed up with time. Be sure to be intense in your efforts to hit your top heart rate. Don’t just jog, but sprint!
10 minutes cool down
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October 5th, 2009 at 9:14 pm
Intervals kick my butt!!
October 6th, 2009 at 9:48 am
Can i do sprints on a bike, for example?…it doesn’t have to be running does it? I have a bit of a bum knee at the moment.
October 6th, 2009 at 11:15 am
can i us intervals as my cardio in other workouts or is it best just to do them as instucted in challenge
October 6th, 2009 at 9:41 pm
Marne,
Yes, you can use a bike for your sprints in interval training. The important thing is hitting your low and high heart rates. Biking can be better for your knees than running…less impact!
October 6th, 2009 at 9:44 pm
Nikki,
You can do intervals as your cardio in other workouts. However, being that you are training for triathlons as well, you should keep some of the steady-state runs in there to keep your endurance up. Try alternating between the two.