Day 1: Interval Training 40-50 minutes
Warm-up (5-10 minutes):
Start with a 5-10 minute warm-up on the upright bike at a moderate pace to get your heart rate up and your muscles ready.
Main Workout (30 minutes):
1-minute high-intensity sprint on the treadmill (running or fast walking).
2-minute recovery period on the cross trainer.
1-minute high-intensity on the skiing machine.
2-minute recovery period on the grinder (rowing machine).
Repeat this cycle for a total of 5 rounds (30 minutes).
Cool Down (5-10 minutes):
Finish with a 5-10 minute cool-down on the upright bike at a low intensity to gradually lower your heart rate.
Day 2: Steady-State Training 55-65 minutes
Warm-up (5-10 minutes):
Begin with a 5-10 minute warm-up on the treadmill at a comfortable pace.
Main Workout (45 minutes):
Spend 45 minutes on the upright bike, maintaining a steady pace that keeps your heart rate elevated but allows you to maintain the effort for the duration.
Cool Down (5-10 minutes):
Conclude with a 5-10 minute cool-down on the cross trainer to gradually lower your heart rate.
Day 3: Cross-Training Circuit 50-60 minutes
Warm-up (5-10 minutes):
Start with a 5-10 minute warm-up on the skiing machine to engage different muscle groups.
Main Workout (40 minutes):
Perform a circuit that includes 10 minutes on the cross trainer, 10 minutes on the grinder, 10 minutes on the upright bike, and 10 minutes on the treadmill.
Do each exercise at a moderate to high intensity, depending on your fitness level.
Cool Down (5-10 minutes):
Finish with a 5-10 minute cool-down on the treadmill, gradually reducing the intensity.
Did you complete the workout? How did you find it?
Sweet as
Piece of pavlova, too easy!
Tough but doable
Yeah, nah