APH-2025-049

Energy System: Endurance

Difficulty: Rebound

Intention:

Today’s goal was an introduction to accumulation in order to break up longer efforts. The suggested “lesson” is to “learn to relax” as the work load increases.

Following the trend this week, I wanted to focus on a heart rate maximum for myself. This shifts the focus from output (calories, speed, etc.) to truly learning to “feel” what the experience of a certain pace is.

In other words, not getting wrapped up in “it’s only 30 minutes, so I can go hard”, but rather “what is my 60-minute-pace” that I’m going to stick to for 30 minutes.

Warm Up:

• Incline walk, 5 minutes
• Ankle CARs, 2 x 5 / side
• Knee CARs, 2 x 5 / side

Work:

30 minute clock, start bike:

• at 5:00 do 10 lunges (total)
• at 10:00 do 20 lunges (total)
• at 15:00 do 30 lunges (total)
• at 20:00 do 40 lunges (total)
• at 25:00 do 50 lunges (total)
• at 30:00, you’re done.

Support:

• PAIL/RAIL Knee Internal Rotation / side
• PAIL/RAIL Knee External Rotation / side

Results:

• Austin: 170 calories, 134 bpm (avg. HR)

Resource:

• Ollin BJJ Support, Aerobic 03