INTENSE RESPIRATION

Three interval session ideas to get you started

Bike sprints

Walk into any gym in the country and you’re likely to see someone sitting on a stationary bike, idly pedalling. This workout – and the other two cardio sessions here – is the opposite of that approach. Sit on the bike at the correct height (with a slight bend in your knee when the pedal is at the bottom of the cycle) and warm up for 5 minutes at a comfortable pace. Then, every minute on the minute, do 20 seconds of sprinting followed with 40 seconds at recovery pace. Repeat for a total of 20 minutes. Then try not to fall off.

Deadmill run

Get on the treadmill and warm up for 5 minutes. Then turn the machine off. That’s right, the treadmill is now the deadmill. Stand on the stationary belt, holding the support bars by the machine’s screen or panel, and lean slightly forward from the hips. Then take big powerful strides forward to get the belt moving until you have built up enough speed to start sprinting. Go all-out for 15 to 20 seconds then slow down until the belt is stationary again. Rest for 45 to 60 seconds and repeat. Aim to do 8 to 10 rounds total.

Row repeats

Put the damper setting at 10 to make sure each stroke is sufficiently difficult, then position yourself correctly and safely on the rower with feet securely fastened and an overhand grip on the bar. Make sure the screen is on and that the time and distance data are clearly visible. Row for five minutes at a comfortable pace, then row for 250m as fast as possible while maintaining proper rowing form. Rest at your comfortable pace for 60 seconds, then row another 250m at maximum effort. Repeat this pattern for a total of 10 all-out 250m rows.