Scribd
Upload
118 views1 page

Interval Circuit Training Plan

The document outlines an interval circuit training workout consisting of sprints, plyometrics, and jogging intervals. It includes 6 sets of sprints with knee tucks, push ups, skier hops between jogging intervals. Heart rate and effort levels are tracked throughout. The person's age, maximum training heart rate, anaerobic threshold, and other heart rate thresholds are also provided.

Uploaded by

iskandarmalaysia
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
118 views1 page

Interval Circuit Training Plan

The document outlines an interval circuit training workout consisting of sprints, plyometrics, and jogging intervals. It includes 6 sets of sprints with knee tucks, push ups, skier hops between jogging intervals. Heart rate and effort levels are tracked throughout. The person's age, maximum training heart rate, anaerobic threshold, and other heart rate thresholds are also provided.

Uploaded by

iskandarmalaysia
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd

INTERVAL CIRCUIT TRAINING - RUN+SPRINT+PLYO

DISTANCE : 50M https://www.whyiexercise.com/rockport-walking-test.html

EXERCISE SPRINT JOG


EFFORT TIME HEART RATE TIME HEART RATE
S 1
E 2
T
3
A 4
5
6
6X KNEE TUCK + SPRINT WALK
EFFORT TIME HEART RATE TIME HEART RATE
S 1
E 2
T
3
B 4
5
6
6X PUSH UP + SPRINT WALK
EFFORT TIME HEART RATE TIME HEART RATE
S 1
E 2
T
3
C 4
5
6
6X SKIER HOP + SPRINT WALK
EFFORT TIME HEART RATE TIME HEART RATE
S 1
E 2
T
3
D 4
5
6

AGE 48
100% EXERCISE HEART RATE 220-48 = 172.0 BPM
MAXIMAL TRAINING HEART RATE 85% X 172 = 146.2 BPM
ANAEROBIC THRESHOLD HR 75% X 172 = 137.6 BPM
AEROBIC THRESHOLD HR 70% X 172 = 120.4 BPM
AEROBIC HEART RATE 65% X 172 = 111.8 BPM

You might also like