Workout #1

Aerobic Tempo level 1

I hour

Warm up 10min at 70%
2min up to 75%
2min up to 80%
2min back to 75%
2min back to 70%
2min up to 75%
2min up to 80%
8min hold at 80% 30min
1min recovery
3min at 70%
2min up to 75%
2min up to 80%
2min back to 75%
2min back to 70%
2min up to 75%
2min up to 80%
7min hold at 80%
1min recovery
2min at 70%
4min warm down below 70%

Personalised plans and strength home training are available for R100 monthly by emailing maurice@velogique.co.za