Week | Warm up | Bout | est | Cool down | Training time | Total time |
---|---|---|---|---|---|---|
1 | 5 min | 6 sprints / 20 s | 2 min | 5 min | 14 min | 24 min |
2 | 5 min | 6 sprints / 20 s | 2 min | 5 min | 14 min | 24 min |
3 | 5 min | 8 sprints / 20 s | 2 min | 5 min | 18 min 40 s | 28 min 40 s |
4 | 5 min | 8 sprints / 20 s | 2 min | 5 min | 18 min 40 s | 28 min 40 s |
5 | 5 min | 8 sprints / 30 s | 2 min | 5 min | 20 min | 30 min |
6 | 5 min | 8 sprints / 30 s | 2 min | 5 min | 20 min | 30 min |
7 | 5 min | 10 sprints / 30 s | 2 min | 5 min | 25 min | 35 min |
8 | 5 min | 10 sprints / 30 s | 2 min | 5 min | 25 min | 35 min |