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160
Workout

Endurance Challenge

~1 h. 3 min.
~756 kcal
⁉️ Comments

"Endurance Challenge": This looping workout is designed to increase the endurance of triathletes. Includes a series of intense exercises aimed at improving aerobic and anaerobic endurance. Regular training will help increase your endurance and resistance to fatigue during competitions.

Warm up
Forward lunge
1
Level: 1
15 sec.
Golf
1
Level: 1
6
Widmill
1
Level: 1
10 sec.
Lunges L
1
Level: 1
6
Main exercises
Round 1
Fly Squat
5
Level: 1
12
I adduction
8
Level: 3
10
Burpee
7
Level: 2
8
Backward lunge with leg change
8
Level: 6
10
Squat - T abduction
5
Level: 1
12
Side lunge - crosslunge single arm
6
Level: 1
6
Round 2
Fly Squat
5
Level: 1
12
I adduction
8
Level: 3
10
Burpee
7
Level: 2
8
Backward lunge with leg change
8
Level: 6
10
Squat - T abduction
5
Level: 1
12
Side lunge - crosslunge single arm
6
Level: 1
6
Round 3
Fly Squat
5
Level: 1
12
I adduction
8
Level: 3
10
Burpee
7
Level: 2
8
Backward lunge with leg change
8
Level: 6
10
Squat - T abduction
5
Level: 1
12
Side lunge - crosslunge single arm
6
Level: 1
6
Round 4
Fly Squat
5
Level: 1
12
I adduction
8
Level: 3
10
Burpee
7
Level: 2
8
Backward lunge with leg change
8
Level: 6
10
Squat - T abduction
5
Level: 1
12
Side lunge - crosslunge single arm
6
Level: 1
6
Cool down
Shoulder rotation
1
Level: 1
R1
8 sec.
Shoulder rotation
1
Level: 1
R2
8 sec.
Massage
1
Level: 1
8
Short extension
1
Level: 1
8
Hero pose
1
Level: 2
R1
5
Hero pose
1
Level: 2
R2
5
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Lower back stretch
1
Level: 1
10 sec.

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