Winter Cardio Session

December 1, 2016

It is always good to stay on top of your fitness during the season as this is something that tends to get neglected as so much time and emphasis is placed on the rugby training. These cardio sessions won't take you very long to complete and will give you a good boost if you manage to do one a week.

Let us know how you get on.

Aerobic Bike Session (49 minutes)

15 minutes – warm up (increasing intensity)

- 5 x (40 sec. very high intensity – 20 sec. low intensity
3 minutes recovery
- 5 x (40 sec. very high intensity – 20 sec. low intensity)
3 minutes recovery
- 5 x (40 sec. very high intensity – 20 sec. low intensity)
3 minutes recovery
- 5 x (40 sec. very high intensity – 20 sec. low intensity)
5 minutes cool down

Anaerobic Bike Session (50 minutes)

- 15 minutes – warm up (increasing intensity)
- 5 x (60sec. maximum intensity + 6 min. recovery)

Treadmill Hill Workout (it’s minging this one!)

Warm up with 10 minutes of easy running.

Begin your workout by setting the incline to 8% and sprint as fast as you can for 30 seconds.

Then lower the incline to 5% and walk for 30 seconds.

After walking, sprint for 90 seconds at your 10K pace, then walk for 2 minutes. That’s one round; do 6 to 9 total rounds.

You can try some of our other sessions in our Training section.


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