6.5K
POGive this a go for your next interval session!!!
Session Creds to @jr_perform
Outfit all @gymshark use my code POPPYJ for 10% off!!
#hyrox #run #running #intervals #gymgirl
@poppyjfitness
#Interval Workout Timer
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3.2M
KISprint interval training is up to 40% more effective than hiit training or running while using only 60% of the time.
Incorporate 10-25 sets of sprints at the end of your gym workout 25 secs on 35 secs rest and watch your body transform.
📍 @wanderlustfitnessvillage_bali 🇮🇩
#onlinecoach #fitnessmotivation #firgirlsinspire #fatlosstips
@kirstyhendey
13.1K
SHtreadmill HIIT to improve your stamina🏃♂️
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#soccer#footballer#football#futbol#training#fitness#grind#motivation#workout#soccerplayer#サッカー#gym
@shinyakadono
807.2K
JAIMPROVE YOUR 5KM TIME WITH THIS RUNNING PLAN 🏃🏼♂️
1) Interval Session
Focus on improving your threshold by running faster for shorter periods. Session examples are:
12 x 400m with 60s rest (faster than target pace)
6 x 800m with 90s rest (slightly faster than target pace)
4 x 1000m with 120s rest (at target pace)
3 x 1600m with 150s rest (at target pace)
2) Tempo Run
Tempo pace should be ‘comfortably difficult’ and just below your threshold pace. It will hurt but not enough to make you want to stop. Aim for distances between 6-10k at this pace and get comfortable with being uncomfortable. Session examples are:
6km Tempo
8km Tempo
10k Run (2k easy, 3k tempo x2)
3) Long Run
This should be an EASY pace and is used to build your aerobic capacity. I’d recommend getting these done on the weekend where you have the most amount of time. Slowly increase the distance each week and remember - this is an easy pace and you should be able to maintain a conversation during this run. Session examples are:
Anything longer than 5km and slowly build up the distance. Start at 6km and add 1-3km every week until you’re comfortably running 15-20km.
#Running #fitness #motivation #growth #training
@jacktillett
1.5M
KA🔥 Ditch the 3-mile runs & try this instead! 🔥
🚶♂️ 12 Incline | 3 MPH | 30 Min – Twice a day 💨
✅ Fasted cardio in the AM (burns stored fat)
✅ Post-workout cardio (maximizes fat loss)
Why is this better than running? 🏃♂️❌
⚡ Low impact – Saves your joints 🦵
⚡ Better fat burn – Keeps you in the fat-burning zone longer 🔥
⚡ Builds endurance & muscle – Targets legs & glutes 🍑
💡 If you’re looking for sustainable fat loss & improved endurance, give this a shot & thank me later 😈💪
🏷️• #FitnessJourney #FatLossRoutine
#CardioTransformation #ShredSeason #FitnessMotivation #CaloricDeficit #GymRoutine #CardioGoals #MiamiFitness #HealthAndWellness #TreadmillWorkout #fitnessmodel
@kailiefitness
170.1K
ROLooking to shave a few seconds? Try these workouts 🔥
1️⃣: 3x200m, 2x300m, 400m, 2x300m, 3x200m - this is an insanely hard workout if run the right way and the right paces. The key is the recovery between.
2️⃣: 6x400m at 1-2 second under goal mile pace on 60s rest - really high lactate workout, short rest between and high intensity. Will push your limits
3️⃣: 3 sets of 800-300m, first 800m above mile pace by about 2-3sec per 400m, 60sec rest, 300m HARD. Take a big recovery between sets, but this one is where the 💰 is made
#runnerscommunity #runnersofinstagram #run
@roadccg
16.2K
PETHIS IS NOT YO-YO OR A BEEP TEST…
This is a 30-15 Intermittent Test.
What is the 30-15 Intermittent Fitness Test?
As expressed in the name, the 30-15 IFT is an ‘intermittent’ test, this means athletes are required to perform intense exercise followed by a recovery and repeat this until volitional exhaustion. The ’30-15’ simply refers to the work-to-rest ratio/time – meaning the test requires athletes to run for 30-seconds and then recover (i.e. walk) for 15-seconds.
Invented by Martin Buchheit, the 30-15 Intermittent Fitness Test (30-15 IFT) was developed as a reference guide for interval training prescription and to measure typical physical qualities/capacities which are challenged during intermittent sports such as football (soccer), field hockey, Basketball and I think cricket would also fall into the category. More specifically, it was developed to measure an athlete’s maximal aerobic function, anaerobic capacity, neuromuscular and change of direction qualities, and their ability to recovery during intermittent exercise .
Therefore, and according to Martin Buchheit himself, the test was designed to provide the coach with an overall picture of the athlete’s fitness capacity – or at least a number of these fitness qualities . So although we have placed this test under the ‘aerobic’ fitness testing category, it actually has several capabilities. Having said that, this diversity also means that the test cannot isolate any particular physical quality (e.g. maximal aerobic function). For example, an athlete who has a poor change of direction capacity may not perform as well “aerobically” on the test in comparison to an athlete who has a good change of direction capacity .
Since its original development, it has been diversified to do many different things. These include:
Identifying an athlete’s maximal aerobic speed,
Identifying an athlete’s repeated change of direction capacity,
Identifying an athlete’s anaerobic velocity reserve (ARV). Being used for training prescription.
#fitness #test #cod #anaerobic #aerobic #interval #training #intermittent #kartikachappa #exercise #recovery #walk #athlete #prescription
A great session with prof @vincekellysport 💪🏼
@performancecoach.kartik
87.6K
PRSetidaknya ada 3 cara intervalan pake jam Garmin.
Dan di reels ini… saya spill cara pertama, yang paling ribet di awal 😅
👉 Setting interval training lewat Garmin Connect (apps).
Memang makan waktu pas setup,
tapi pas dipakai lari… ini yang paling akurat.
Kenapa?
Karena semua sudah diatur dari awal:
⏱️ durasi speed session
🎯 target pace
😮💨 durasi recovery / rest
Kalau pace kamu terlalu lambat,
jam akan langsung kasih notifikasi buat nambah laju.
Jadi bukan cuma asal interval…
tapi interval sesuai target.
Di cara ini, yang paling penting itu set target dari awal.
Sisanya? Jam yang bakal jagain:
✔️ tepat durasi
✔️ tepat pace
✔️ tepat recovery
Capek di awal setup,
tapi larinya jadi rapi, konsisten, dan minim ngawur.
Part selanjutnya:
2️⃣ Interval setting langsung di jam Garmin
3️⃣ Interval manual pakai tombol LAP
Stay tuned.
🔊"Jangan lupa save dan share ke temen kalian yang ogah-ogahan INTERVALAN!"
#pelarikonten #running #fyp
@pribadipandu
1.6K
PUHOW TO - Set up and extend treadmill time. 🏃🏻♂️
We had a few members asking recently about how to turn on and extend the timer past 30 minutes on the treadmills.
Our treadmills go into energy saving mode when they are not being used so firstly press the GREEN START button and wait. The machine will then turn on. Once you press the same button again to start your workout, you can then use the + or - buttons next to the tick in the middle of the console to extend or shorten the workout to your desired length. ♥️
You can then toggle between counting down or up from the timer button next to the LEDs.⏲️
If you require further assistance on how to use the treadmills ask a member of the team who will be able to assist you!
@puregymbrierleyhill
21.8K
SATreadmill set up details
-Set incline to 14
-Set speed to 5 kmph
-Walk for 20 minutes
-Set incline to 2
-Increase speed to 10 kmph
-Jog for 5 minutes
🔥Save it & Comment “ Burn” to get my free cardio guide
#bodybuilding #reels #fatlosstips #explorepage #foryou
@sarvesh_0507_
1.5K
_AErg Tips - Interval Timers
@_ace_training
22.9K
_KBest time table ✅
#helthylife #helthylifestyle #helthyfood #fashionstyle #gym #care
@_k4karan09
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