Pyramid Interval Workout

• Warm-up for 3-5 minutes
• DO NOTHING & REST or Do a low intensity activity for 1 minute
• 30 seconds high intensity activity
• DO NOTHING & REST or Do a low intensity activity for 1 minute
• 30-to-45 seconds high intensity activity
• DO NOTHING & REST or Do a low intensity activity for 1 minute
• 40-to-60 seconds high intensity activity
• DO NOTHING & REST or Do a low intensity activity for 2 minutes
• 40-to-60 seconds high intensity activity
• DO NOTHING & REST or Do a low intensity activity for 1 minute
• 30-to-45 seconds high intensity activity
• DO NOTHING & REST or Do a low intensity activity for 1 minute
• 30 seconds high intensity activity
• DO NOTHING & REST or Do a low intensity activity for 1 minute
• 30 seconds high intensity activity
• DO NOTHING & REST or Do a low intensity activity for 1 minute
• 30-to-45 seconds high intensity activity
• DO NOTHING & REST or Do a low intensity activity for 1 minute
• 40-to-60 seconds high intensity activity
• DO NOTHING & REST or Do a low intensity activity for 2 minutes
• 40-to-60 seconds high intensity activity
• DO NOTHING & REST or Do a low intensity activity for 1 minute
• 30-to-45 seconds high intensity activity
• Stop Here if you're just doing a 20 minute interval workout
• DO NOTHING & REST or Do a low intensity activity for 1 minute
• 30 seconds high intensity activity
• DO NOTHING & REST or Do a low intensity activity for 1 minute
• 30-to-45 seconds high intensity activity
• DO NOTHING & REST or Do a low intensity activity for 1 minute
• 40-to-60 seconds high intensity activity
• DO NOTHING & REST or Do a low intensity activity for 2 minutes
• 40-to-60 seconds high intensity activity
• DO NOTHING & REST or Do a low intensity activity for 1 minute
• 30-to-45 seconds high intensity activity
• DO NOTHING & REST or Do a low intensity activity for 1 minute
• Stop Here if you're just doing a 30 minute interval workout

Here's An Example of a Pyramid Interval Workout…

• Warm-up for 3-5 minutes
• Ride a stationary bike SLOW for 1 minute
• Ride a stationary bike FAST for 30 seconds
• Ride a stationary bike SLOW for 1 minute
• Ride a stationary bike FAST for 45 seconds
• Ride a stationary bike SLOW for 1 minute
• Ride a stationary bike FAST for 60 seconds
• Ride a stationary bike SLOW for 2 minutes
• Ride a stationary bike FAST for 60 seconds
• Ride a stationary bike SLOW for 1 minute
• Ride a stationary bike FAST for 45 seconds
• Ride a stationary bike SLOW for 1 minute
• Ride a stationary bike FAST for 30 seconds
• Ride a stationary bike SLOW for 1 minute
• Ride a stationary bike FAST for 30 seconds
• Ride a stationary bike SLOW for 1 minute
• Ride a stationary bike FAST for 45 seconds
• Ride a stationary bike SLOW for 1 minute
• Ride a stationary bike FAST for 60 seconds
• Ride a stationary bike SLOW for 2 minutes
• Ride a stationary bike FAST for 60 seconds
• Ride a stationary bike SLOW for 1 minute
• Ride a stationary bike FAST for 45 seconds
• Stop Here if you're just doing a 20 minute interval workout
• Ride a stationary bike SLOW for 1 minute
• Ride a stationary bike FAST for 30 seconds
• Ride a stationary bike SLOW for 1 minute
• Ride a stationary bike FAST for 45 seconds
• Ride a stationary bike SLOW for 1 minute
• Ride a stationary bike FAST for 60 seconds
• Ride a stationary bike SLOW for 2 minutes
• Ride a stationary bike FAST for 60 seconds
• Ride a stationary bike SLOW for 1 minute
• Ride a stationary bike FAST for 45 seconds
• Ride a stationary bike SLOW for 1 minute
• Stop Here if you're just doing a 30 minute interval workout

forrás

Megtalálsz a Facebookon is: Boszorkánykonyha

Keto 66. hét

HÉTFŐ

Reggeli (9 után, már Ausztriában): 1 szendvics

Ebéd: 1 szendvics, kávé

Mozgás délután: 20 perc interval futás

Vacsora: töltött paprika

KEDD

Mozgás reggel: interval futás és ZWOW #7

Reggeli: 1 krémsajtos-paprikás szendvics

Ebéd: töltött paprika, főtt krumpli, 1 kenyér

Mozgás délután: 6km tempós séta

Vacsora: rántotta (2 sonka, 2 sajt, 2 ek zsír, 1 tojás), káposzta saláta

SZERDA

Mozgás reggel: 5p futás, 2p séta (3x) + ZWOW #8

Reggeli: 1 sajtkrémes szendvics

Ebéd: töltött paprika pár falat főtt krumplival, kávé + zsír
Mozgás délután: 4 km tempós séta

Vacsora: rántotta (1 tojás, 1 ek vaj, 1 ek zsír, 2 szelet sonka, 2 szelet sajt), káposzta saláta

CSÜTÖRTÖK

Mozgás reggel: interval futás zenére + ZWOW #9

Reggeli: 2 vajas-sós kenyér, kávé + 1 ek zsír

Ebéd: pörkölt (+2 ek zsír), káposzta saláta, bogyós gyümölcs+cocomas, kávé + 1 ek zsír

Vacsora: rántotta (3 tojás, 1 ek zsír, 1 tk vaj, 3 szelet sonka, 1 szelet sajt), saláta

PÉNTEK

Mozgás reggel: 30p interval futás zenére, ZWOW #10.

Reggeli: 2 vajas-paprikás kenyérke, kávé. 

Ebéd: cevap, krumpli, zöldség, cocomas+bogyós gyümölcs.

Mozgás délután: 2.5km tempós séta.

Vacsora: rántotta (2 tojás, 2 ek zsír, krémsajt, magok, saláta).

SZOMBAT

Reggeli: rántotta (2 tojás, 1 tk vaj, 1 tk zsír).

Ebéd: tonhal saláta, sült sonka.

Vacsora: gombás-brokkolis csirke.

Mozgás: 3km séta

VASÁRNAP

R: rántotta 2 tojásból kis zsírral, kis vajjal, kis parmezánnal megszórva.

E: tonhal saláta, sült sonka.

V: gombás-karfiolos csirke.

Megtalálsz a Facebookon is: Boszorkánykonyha