Engine Intervals
Today is pure monostructural intervals as the main session. Placed to build aerobic power and economy without competing with lifting fatigue.
- min
- 50
- blocks
- 3
Work reps at RPE 7–8 with heavy but controlled breathing; recoveries are truly easy and conversational in short phrases. Keep even splits across sets with only a slight fade at the end if any; quick cadence, tall posture, loose shoulders. If unsure, start a touch conservative and close a little faster.
warmup
12 min steady
| Movement | Beginner | Intermediate | Advanced |
|---|---|---|---|
| Easy Walk | 6 min | 7 min | 8 min |
| Bird Dog | 20 reps | 30 reps | 40 reps |
| Glute Bridge | 20 reps | 30 reps | 40 reps |
| Thoracic Rotation | 10 reps | 16 reps | 20 reps |
| Hip Flexor Stretch | 60 s | 90 s | 2 min |
Use the walk to open hips and nasal-breathe; bird dog and bridges switch on trunk and glutes so the pull feels anchored. Finish warm with a light sweat, not winded.
endurance
12 intervals, 60 s rest
| Movement | Beginner | Intermediate | Advanced |
|---|---|---|---|
| Ski Erg | 60 s | 75 s | 90 s |
Set damper mid-range and drive long from hips and lats with soft hands, recover tall. Hold a repeatable stroke rate; keep splits within 2–3 seconds each round and use recovery to move and reset breathing, not to collapse.
cooldown
8 min steady
| Movement | Beginner | Intermediate | Advanced |
|---|---|---|---|
| Air Bike | 5 min | 5 min | 5 min |
| Hamstring Stretch | 60 s | 90 s | 2 min |
| Foam Roll | 2 min | 90 s | 60 s |
Spin the bike very easy with long exhales until heart rate settles. Then lengthen hamstrings without forcing and roll calves, quads, and lats with slow passes.
2026-09-08