When most athletes think of cardio machines like stationery bikes, treadmills, and ellipticals, the first thought is usually:
“Boring.”
Well, that’s because you’ve never used those machines CORE1 style 😉
Here are some killer interval workouts for those days that you’re stuck with using machines.
First, the philosophy behind these workouts:
As an athlete, you’re constantly going from rest, to sprint, to a moderate pace, back to rest, back to sprint, etc., etc., etc.
So just getting on a treadmill and running for a while isn’t going to do you much good. You need to train your heart and your muscles to be able to switch speeds in an instant.
Intervals use periods of rest, sprinting, and moderate paces to do just that.
They replicate game-time scenarios to help your body get ready for the real thing.
1. Treadmill:
Warm-up: 3 minutes light jog, 3 minutes faster pace (the goal is to get a good sweat going)
Interval 1: Fast jog for 60 seconds
Interval 2: Spring for 30 seconds
Interval 3: Slow jog for 30 seconds
Rinse and repeat
Try other intervals too. Imagine you’re in a game. Imagine an opponent is coming your way, and you break into a sprint. Click the treadmill up to a sprint and play out the scenario in your mind. When the intensity is over, and you can go back to a jog, bring the treadmill to a moderate pace.
By doing this, you’ll also prepare your mind for in-game scenarios. The more scenarios you play out in your head, the more you’ll be ready for come game time.
Psychologists have long known that what we imagine in our minds, our bodies feel are real. When you vividly imagine in-game scenarious, you’re actually preparing yourself for them in real life. Good stuff, right?
2. Bike:
Warm-up: 3 minutes light pace, 3 minutes faster pace (get a good sweat going)
Interval 1: 90 seconds at a brisk pace
Interval 2: 30 seconds very fast pace
Interval 3: 30 seconds standing sprint (stand up and pedal your buns off)
Interval 4: 60 seconds moderate pace
Rinse and repeat
Don’t let this get old or boring. Keep switching it up. Once you get the hang of intervals, make up your own.
3. Elliptical:
Warm-up: 3 minutes light jog, 3 minutes faster pace (the goal is to get a good sweat going)
Interval 1: 60 seconds fast pace
Interval 2: 30 seconds sprint
Interval 3: 30 seconds: Crank up the resistance and use only arms
Interval 4: 30 seconds: Now grab the middle bars and use only legs
Interval 5: 60 seconds moderate pace
Rinse and repeat
Once you get the hang of these intervals, try going backwards too. The Elliptical is great for developing forward-motion and reverse-motion muscles. Like with the treadmill, imagine in-game scenarios that really get your heart racing.
Bring the speed of the elliptical up and down to match what’s going on in your visualization.
Have questions? Get something out of this post? Scroll down and leave a comment!
Till next time!
Jim Wnek & The CORE1 Crew