30 Mins
Time to Complete
Beginner
Difficulty Level
4
Sessions Per Week
Day 1
Day 2
Day 3
Day 4
Day 1
Exercise
Sets
Reps
Rest Time
Trap Bar Jump
2 Sets
90 Seconds
Superset of 2 sets - Barbell Back Squat
3-5 (no grindy reps)
Superset of 2 sets - Single Leg Calf Raises
8-10 Each Side
90 Seconds
Superset of 2 sets - Barbell Romanian Deadlift 2.0
3-5 (no grindy reps)
Superset of 2 sets - Machine Seated Calf Raise
6-8 Reps
90 Seconds
Superset of 2 sets - Feet Elevated Crunches
15-20 Reps
Superset of 2 sets - Copenhagen Plank: Short Lever
30 sec each side
90 Seconds
Day 2
Exercise
Sets
Reps
Rest Time
Intervals
1 Set
Short Supramaximal @ 12.6 - 12.9 and Anaerobic 14.1 - 14.7km
90 Seconds Between Sets
Long HIIT
1 Set
Power=10.2-10.5, 10.5-10.8, 10.8-11.1, 11.1-11.4, 11.4-11.7. Capacity - 9.6-9.9, 9.9-10.2, 10.2-10.5, 10.5-10.8, 10.8-11.1
90 Seconds Between Sets
Critical Speed
3 Sets
9.3km, 3 reps.
90 Seconds Between Sets
Day 3
Exercise
Sets
Reps
Rest Time
20m Sprint
3 Sets
10 reps, every minute on the minute, 7 to 10/10
3 Minute Between Sets
Uphill Tempo Interval
3 Sets
30 seconds all out
3 Minute Between Sets
Day 4
Exercise
Sets
Reps
Rest Time
Superset of 4 sets - Feet Flat Bench Press
3-5 Reps
Superset of 4 sets - Nautilus Freedom Trainer Lateral Raise
8-10 Reps
Superset of 3 sets - Band Assisted Chin Up
8-10 Reps
Superset of 3 sets - Nautilus Freedom Trainer Hammer Curl
6-10 Reps
Superset of 3 sets - Nautilus Freedom Trainer Rope Tricep Extension
6-10 Reps
90 Seconds