I enjoyed my bike tabatas so much this morning that I think I’m going to ditch my weights workout which I had planned to do once a week. I was getting a bit fed up of them anyway… and can choose to do them if I fancy it, but I want to try and make my workouts more efficient and do more tabata / circuit / high intensity workouts when I do train.
Here’s the workout: Strength & Fat Burn Workout
Weekly Fat Burn Plan
Tabatas > 3 times a week: 2 x 45 mins, 1 x 25 mins after circuits. Mainly on the bike, although one 45 minute session can be running.
Runs > will be mainly my running coaching (2-3 times a week) with an optional 30-60 min steady/easy run on Tuesday AM. One of the 45 min tabatas could be a run.
Strength > Metafit x 1 and Circuits x 2, plus an optional 30 minute weights session (3 triple supersets on the Friday if I fancy it – otherwise – 45 min tabatas).
Rest > Thursday will be my rest day, and Sunday I won’t be training for me / will be taking it easy on a run coaching session so will more or less be a rest day. If I feel like I need more rest, I’ll take it. (And there’s an option of going to Basketball on a Thursday, but only if I’ve had a rest day another day in the week).
2 x 45 min and 1 x 25 min Tabata Work Plan
For the tabatas, I’ll increase the time I do the reps for and have some recovery time, increasing the amount of overall work time over 6 weeks.
The tabatas will consist of:
Work and recover > Work for a set number of minutes (red) (40 secs work @100-130 rpm : 20 secs rest @any rpm in 1 minute), then recover (green).
Repeats > Repeat the set number of times (blue), or do a 2nd work time (red).
Cool down > for 1,2 or 5 mins, easy spinning / sweating. 😉
Garmin Reps > the number of reps I will put into my Garmin 610 (40 secs work, 20 secs rest).
(Option to run instead of go on bike for any of the tabata sessions : sprints and recovery).