CARDIO OPTIONS
Choose 3 options for each phase. Depending on what you have access to:
- 30 min walking on a treadmill on a high incline
- 500m Rowing Intervals Row 500 meters, rest until your heart rate comes down, repeat as many times as possible in 30 minutes
- As you get in better shape, you will find that your heart rate comes down faster, and you will be able to do more sprints in 30 minutes.
- 30 minutes on the step mill
- 30-45 min on the bike (Stationary or outside)
- 45-minute hike - Outdoors
- Interval Sprints - 100-meter to 400-meter sprints. Sprint, then rest until your heart rate comes down. Repeat as many times as possible for 30 minutes.
- As you get in better shape, you will find that your heart rate comes down faster, and you will be able to do more sprints in 30 minutes.
- This can be done on a treadmill as well.
- If you have access to a beach, make it really tough and run your sprints in the sand.