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Workout

Intense training to improve endurance

~1 h. 10 min.
~840 kcal
⁉️ Comments

"Intense training to improve endurance": This workout is designed to improve your endurance on the bike. It involves a series of intense exercises on training loops aimed at improving cardiovascular fitness, increasing endurance and increasing endurance.

Warm up
Shoulder rotation
1
Level: 1
8 sec.
Massage
1
Level: 1
8
Cross-legged incline
1
Level: 1
15 sec.
Lower leg extension
1
Level: 1
14 sec.
Main exercises
Round 1
Single arm pull with rotation
5
Level: 1
10
Squat - Y abduction
6
Level: 1
12
Exit to the plank on the forearms
6
Level: 3
12
Spider-Man
6
Level: 2
10
Overhead squats
5
Level: 1
12
Medium pull
6
Level: 3
12
Sprinter start
7
Level: 2
10
Sumo squats
6
Level: 2
15
Round 2
Single arm pull with rotation
5
Level: 1
10
Squat - Y abduction
6
Level: 1
12
Exit to the plank on the forearms
6
Level: 3
12
Spider-Man
6
Level: 2
10
Overhead squats
5
Level: 1
12
Medium pull
6
Level: 3
12
Sprinter start
7
Level: 2
10
Sumo squats
6
Level: 2
15
Round 3
Single arm pull with rotation
5
Level: 1
10
Squat - Y abduction
6
Level: 1
12
Exit to the plank on the forearms
6
Level: 3
12
Spider-Man
6
Level: 2
10
Overhead squats
5
Level: 1
12
Medium pull
6
Level: 3
12
Sprinter start
7
Level: 2
10
Sumo squats
6
Level: 2
15
Round 4
Single arm pull with rotation
5
Level: 1
10
Squat - Y abduction
6
Level: 1
12
Exit to the plank on the forearms
6
Level: 3
12
Spider-Man
6
Level: 2
10
Overhead squats
5
Level: 1
12
Medium pull
6
Level: 3
12
Sprinter start
7
Level: 2
10
Sumo squats
6
Level: 2
15
Cool down
Forward lunge
1
Level: 1
15 sec.
M Stretch
1
Level: 1
8 sec.
T Stretch
1
Level: 1
8 sec.
Hero pose
1
Level: 2
R1
5
Hero pose
1
Level: 2
R2
5
Hammock - Dolphin
1
Level: 2
5
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.

Comments

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