PICK ME UP SET
Quick fix training session.
35 minutes & 30 seconds session.
PYRAMID SET
10 minute warm up
30 seconds hard 1 minute easy
1 minute easy then1 minute hard
90 seconds hard 90 seconds easy
2 minutes hard 2 minutes easy
90 seconds hard 90 seconds easy
 
1 minute hard 1 minute easy
10 minute warm down
Total time 35 minutes & 30 seconds.
During warm up add 4 x10 second harder efforts. Easy is very easy and hard is at ONLY 90% NOT flat out.
Designed when time is limited and mentally tired.
If short of time still do 10 minute warm up & 10 minute warm down.
Reduce harder efforts.
This is a pick me up set and you should feel that you could repeat whole session all over again. If you can you have worked at the correct intensity.
A good way to improve fitness that is not too demanding.
Can be done mid week between competitions at weekends.
This can be swimming cycling running or any other activity. Not too long with the right amount of harder work done.
Always consult your doctor or specialist if you have not taken part in vigorous exercise for more than 3 years.
Never follow any of the tips from this website if you have a heart complaint or history of heart problems in your family. Always seek individual advice first.