Jake Wareing

Run:

Freemotion Incline Trainer treadmills.

·        Warm up:5 minutes. 0 to 5 degree incline, very easy pace.
·        3 min rounds. 1 min on/2 min off
Set the Incline trainer to an incline ranging from 18-24. Turn up the intensity as high as you can for 60 seconds. Crank up the intensity either by speed or incline (or even both).  Keep in mind that it takes aprox. 30secs to go from 0 incline to 21, so plan accordingly.  (Pace your self. Don't blow your wad in the first round).  Back off and go at a moderate speed or stop for the next 2 minutes.
·        4 sets

Bike:

·        On the spin bikes or lifecycle exercise bike.
15 sec full out sprint (level 15-20 either bike)
45 sec rest (level 1- 5)
·        Go for 10 minutes/ 10 sets

Paddle:
·        1 min on the arm bike (Fwd:30secs/Back:30secs)  level 8-10; keep above 60 RPM's
·        20 JC band Swimmers
·        20 JC band Flys                                                                 X       3 sets
·        20 Physio ball hyper ext.