Ngokuthile okuhlukile, lolu hambo olulodwa luzokuthatha izinselele ezihlukahlukene ngokulandelana okuphindaphindiwe. Endleleni, uzothola ukungeza okungeziwe, izinguquko ku- cadence noma ngejubane , ukuguqulwa ngezikhundla ezihlukahlukene zokugibela emkhatsini wokuhamba kwamandla-kanye ne-aerobic-interval. Inhlanganisela yokuba nephethini ephindaphinda, izinguquko eziningi zezinyathelo, nezinselele ezahlukene kuzokwenza uhambo lujabulise futhi luhlanganyele.
Isikhathi sizohamba!
Isinyathelo sakho sokuqala: Yenza uhlu lwadlalwayo ngezinoma ezilandelayo, bese uthatha ithawula (ngoba uqinisekisiwe ukuthuthumela okuningi!) Bese ugcwalisa ibhodlela elikhulu lamanzi ukuze ugcine kahle . Bese ulungele ukugibela!
" Budapest" nguGeorge Ezra
Okufanele ukwenze: Ukufudumala. Hlala bese uhamba ngokumelana nokukhanya okuhambayo okuyiminyaka engama-1½. Engeza ukumelana okuncane bese udlulisela umsebenzi emlenzeni wakho wokunene emasekhondini angu-30, bese ufika emlenzeni wakho wesobunxele imizuzwana engu-30. Hlanganisa imilenze yomabili futhi okunye okusele kwengoma.
Ubude besikhathi: imizuzu engu-3 ¼
Ukusheshisa (RPM): 80-100
Inzima (RPE): 4-5
"Rollercoaster" nguBleachers
Okufanele ukwenze: Ukudonsa lapho uhlezi emasekhondini angu-30 bese wengeza ukumelana okwanele ukukusekela esikhundleni sokuma ; zilethe endaweni emihle ngezandla zakho endaweni yesi-2 imizuzwana engu-30. Buyela esikhwameni semasekhondi angu-30 bese uphinda iphethini "kuze kube sekupheleni kwengoma.
Ubude besikhathi: imizuzu emithathu
Ukusheshisa (RPM): 60-80
Inzima (RPE): 6-7
I-Loop # 1: "I-Renegades" yi-X Embassadors; "Ebusuku" yi-The Weekend; "Yishise phansi" yi-Linkin Park
Okufanele ukwenze: Engeza ukumelana okunzima okunamandla futhi wenze ukuhlala ukukhuphuka imizuzwana engu-45. Hamba, faka izandla zakho endaweni 3, engeza ukumelana futhi wenze kube ukunyuka kokuma okukhulu kwemigqa engu-45.
Bust ngokusebenzisa ukumelana ngokungeza ama-RPM angu-10 noma ama-strokes amabili we-pedal kumasekhondi angu-30 alandelayo. Hamba phansi emgwaqweni ophansi, ube nesihlalo nokuhamba ngezinyawo imizuzwana engu-30.
Phinda iphethini kuzo zonke izingoma ezintathu, okwenza ngamunye adlulise isifunda kunzima kakhulu ngokumelene nokumelana.
Ubude besikhathi: imizuzu engu-11
Isivinini (RPM): 50+
Inzima (RPE): 7-9
Loop # 2: "Bamba Isandla Sami" nguJess Glynne
Okufanele ukwenze: Dweba ukumelana nokuhamba ngebhayisikili ukuze nje ungaphezu komgwaqo ophahleni. Thola ukuhamba okusheshayo nokuhamba ngezinyawo ngokushesha.
Ubude besikhathi: 3.75 imizuzu
Ukusheshisa (RPM): 80-90
Inzima (RPE): 6-7
Loop # 2: "Zonke izibani" ngu-Kanye West
Okufanele ukwenze: Ngokumelana ngokulinganayo ngebhayisikili, gcina ijubane elilinganiselwe ngamaphesenti angu-60 womzamo wakho omkhulu emasekhondini angu-45. Engeza ukumelana okuncane futhi uqhube umzamo wakho kuze kube ngamaphesenti angu-70 ngamasekhondi angu-45. Engeza ukumelana okuncane futhi ukwandise umzamo wakho kumaphesenti angu-80 womzamo wakho omkhulu emasekhondini angu-45 alandelayo; ke-ke, uphendule ngamaphesenti angama-90 imizuzwana engu-45. Yehla emuva kwezingu-80 wamaphesenti omzamo wakho omkhulu wamasekhondi angu-45. Thatha ukumelana okuncane futhi uphonsa umzamo wakho kuma-70% ngamasekhondi angu-45. Hamba ngamaphesenti angu-60 womzamo wakho omkhulu kunoma iyiphi ingoma.
Ubude besikhathi: imizuzu emihlanu
Ukusheshisa (RPM): 60-100
Inzima (RPE): 7-8
I-Loop # 2: "Ilanga Liyehla" nguRobin Schulz
Okufanele ukwenze: Dweba ukumelana nokuhamba ngebhayisikili ukuze nje ungaphezu komgwaqo ophahleni. Thola ukuhamba okusheshayo nokuhamba ngezinyawo ngokushesha.
Ubude besikhathi: imizuzu emithathu
Ukusheshisa (RPM): 80-90
Inzima (RPE): 6-7
Loop # 2: "Asizange Siyenze" nguTegan noSara
Okufanele ukwenze: Ngokumelana ngokulinganayo ngebhayisikili, gcina ijubane elilinganiselwe ngamaphesenti angama-60 omzamo wakho ophakeme ngamasekhondi angu-30. Engeza ukumelana okuncane futhi ubeke umzamo wakho kuze kube amaphesenti angu-70 ngemizuzwana engu-30. Engeza ukumelana okuncane futhi ukwandise umzamo wakho kuma-80 wamaphesenti omzamo wakho omkhulu emasekhondini angu-30 alandelayo; ke-ke, uphonsa kumaphesenti angama-90 imizuzwana engu-30.
Yehla emuva kuya kumaphesenti angu-80 womzamo wakho omkhulu emasekhondini angu-30. Thatha ukumelana okuncane futhi uphonsa umzamo wakho kuma-70% ngamasekhondi angu-30. Hamba ngamaphesenti angu-60 womzamo wakho omkhulu kunoma iyiphi ingoma.
Ubude besikhathi: imizuzu engu-3¾
Ukusheshisa (RPM): 60-100
Inzima (RPE): 7-8
Cool Down: "Waves" nguMnu. Probz
Okufanele ukwenze: Yehlisa ukuphikisa kwakho emgwaqweni ongezansi bese uhamba ngezinyawo ngomzuzu owodwa. Ngesikhathi ugcina imilenze yakho ishukumisa, hlala ubude esikhwameni. Thatha okukhulu, ukuphefumula okujulile , futhi wenze uchungechunge lomzimba oluphezulu olululayo , olulandelwa umzimba ophansi uvula ibhayisikili.
Ubude besikhathi: 3½ imizuzu
Ukusheshisa (RPM): 60-80
Inzima (RPE): 3-4
Zinikeze ukuphakama okukhulu kwengqondo ngomsebenzi owenziwe kahle!