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Tempo Intervals

 
Goal: Introduce higher intensity work to develop an aerobic foundation while learning to control energy expenditure.

How: Start in the middle of the blue zone, then go 10 seconds at 70% of your max speed. Recover back down to the middle of the blue zone as quickly as possible for a 60 second active recovery period. Repeat for a total of 10-20 reps.

Exercises: Any cardiovascular exercise, from pedaling on a stationary bike to field work, is effective for this method.