IMPROVE CARDIO RUN 1ST 10K
Warm up: 10 min into cardio zone, including 6 x 15s sprints. 2 min maximum effort. 6 x 30s maximum effort (peak zone), with 15s recovery between sprints. Do twice. 3 min rest between the 2 sets. 5 min easy cycle (fat-burn zone). 1 min maximum effort in peak zone. Switch from easy to max effort 5 times in 5 mins. 10 min cool down
RESTING HEART RATE A typical heart rate for your body at rest is 60-100 BPM – but, essentially, the lower the number, the fitter you are.