Every journey starts with a single step, and we'll start this fitness journey with a 16min workout. The only focus for you today is to have fun working through the power zones! We'll start with a quick warm-up, then get into the workout intervals, which feature various lengths and intensities. All aboard the train going down the fast track to fitness!
Let's keep the consistency going with a quick 18-minute high-intensity workout. After the warm-up, the session features 30sec of work, with 30sec of rest at various intensities and recoveries. Let's send some calories into the fiery inferno!
You can do anything for 20min, right!? Good! Because this 20min high-intensity workout will torch your daily calories. The session is 3 rounds of 60, 45, 30, and 15sec efforts. Each round will get a little more intense - so get ready to bring your best effort in the final round!
Back at it with another super fun workout! We're going to push the workout length up again today to 25min too! We'll start with a warm-up, then dive into quick 20sec long intervals at various intensities. Fear not, though, this workout may be high-intensity, but it will crush your daily calorie count!
This is the last step before we hit the 30min long workouts; look at the progress you've made already! You should be proud of yourself for sticking it out and showing up each week! Today's 28min high-intensity workout is perfect for getting in your daily burn. This session is 6 rounds of 40, 20, and 10sec down the ladder, with a 10sec recovery at the bottom, then 10, 20, and 40 seconds back up the ladder. The efforts increase as the durations get shorter, so get ready to push yourself further today!
For the first of our 3, 30min workouts of the plan, we'll spend time riding under and over your FTP. This 30-minute workout requires hard work at nearly every phase, but you are strong and can get it done! Doing these kinds of workouts builds up your strength and ability to bounce back after hard efforts. You'll also feel mentally stronger and more resilient.
They call it the "Wave Rider" because the workout graphic looks like waves. You'll ramp up slowly to a short power burst, then ride the same power wave again four times. No surfboard required, but make sure to keep your head above water.
This workout is designed to get maximal results from minimal time. You'll go through three sets of intervals that ramp the intensity, with each series getting both harder and longer. It won't be easy, but at least it'll be over soon! CRUSH IT TODAY!