Day 1
Breathing Work
2 Sets of:
5″ nose breathing
5″ apnea
5″ mouth breathing
5″ apnea
5″ full breathing
5″ apnea
15’ work time
40” ON – 60rpm
20” OFF – easy pace under 50rpm (try to use nasal breathing)
15’ work time
30” ON – 65rpm
30” OFF – easy pace under 50rpm (try to use nasal breathing)
15’ work time
20” ON – 70rpm
40” OFF – easy pace under 50rpm (try to use nasal breathing)
15’ work time
1’ ON – stay between 60/65rpm
1’ OFF – easy pace under 50rpm (try to use nasal breathing)
Day 2
Breathing work
3 Cycle “Square Breathing”
6″ Inhale
6″ Apnea
6″ Exhale
6″ Dispnea
6 Rounds of:
10 cal – over 80rpm
1′ – active recovery – Diaphragm Breathing – Follow Videos of Breathing Work on ONAIR Website
5 Rounds of:
15 cal – over 75rpm
1′ – active recovery – Diaphragm Breathing
4 Rounds of:
20 cal – over 70rpm
1′ – active recovery – Diaphragm Breathing
3 Rounds of:
25 cal – over 65rpm
1′ – active recovery – Diaphragm Breathing
Day 1
Breathing Work
3 Sets of:
7″ nose breathing
7″ mouth breathing
7″ full breathing
7″ APNEA
EMOM 12’
Odd – 12 cal
Even – 8 cal
EMOM 12’
Odd – 14 cal
Even – 6 cal
EMOM 12’
Odd – 16 cal
Even – 4 cal
EMOM 12’
1. max cal
2. Recovery pace
Day 2
Breathing work
3 Cycles “Square Breathing”
7″ Inhale
7″ Apnea
7″ Exhale
7″ Dispnea
8 Rounds of:
1’ ON – max calories (over 75rpm)
3’ OFF – active recovery biking 45rpm (follow Breathing exercises on ONAIR Site)
Day 1
Breathing work
3 Sets of:
10″ mouth breathing
10″ full breathing
10″ nose breathing
10″ apnea
From 00:00 to 10:00
Start from 52 RPM and Add 2 RPM every 2 minutes
From 10:00 to 12:00
Rest
From 12:00 to 13:00
Max Calories only arms
From 13:00 to 14:00
Rest
From 14:00 to 15:00
Max Calories only arms
From 15:00 to 16:00
Rest
From 16:00 to 17:00
Max Calories only arms
From 17:00 to 18:00
Rest
From 18:00 to 19:00
Max Calories only arms
From 19:00 to 20:00
Rest
From 20:00 to 30:00
100/70 Calories
From 30:00 to 40:00
100/70 Calories, Push hard every minute for 8″
Day 2
Breathing work
3 Cycle “Square Breathing”
10″ Inhale
10″ Apnea
10″ Exhale
10″ Dispnea
6 Rounds of:
45” – ALL OUT / target more than 30 cal
4’ – REST / Active rest Walking, Biking and Full Breathing – Try to recover faster your HRbpm and O2
Day 1
Breathing Work
2 Sets of:
12″ apnea
12″ full breathing
12″ nose breathing
12″ full breathing
12″ mouth breathing
12″ apnea
12″ full breathing
3 Rounds
1k – 250w
1k – 200w
3 Rounds
1k – 300w
1k – 200w
3 Rounds
1k – 350w
1k – 200w
3 Rounds
1k – 400w
1k – 200w
Day 2
Breathing Work
2 Cycle “Square Breathing”
12″ Inhale
12″ Apnea
12″ Exhale
12″ Dispnea
6 Rounds of:
30” ALL OUT – target over 25cal
5’ rest – Active rest walking, biking and full breathing – Try to recover faster your HRbpm and your O2.
Day 1
Breathing work
2 Sets of biking:
14″ nose breathing
14″ mouth breathing
14″ apnea
14″ sprint – full breathing
1k – 60rpm
20″ rest
2k – 55rpm
30″ rest
3k – 50rpm
45″ rest
0.5k – 65rpm
15″ rest
1k – 60rpm
20″ rest
1.5k – 55rpm
30″ rest
1k – 70rpm
30″ rest
1.5k – 65rpm
45″ rest
2k – 60rpm
1’30 rest
3k – For Time
Day 2
Breathing work
2 Cycles “Square Breathing”
14″ Inhale
14″ Apnea
14″ Exhale
14″ Dispnea
8 Rounds of:
15″ – max calories target over 20cal
1’45” – active recovery – walking, biking and full breathing – you need to get uses to recover faster your O2 and HRbpm
RE-TEST 1
Breathing work
3′ Assault Air Bike using nose, mouth and apnea interval as you learned before.
TEST 1
10’ Max Calories – Try to beat the TEST WEEK score!!
RE-TEST 2
Breathing work
3′ Assault Air Bike using nose, mouth and apnea interval as you learned before.
5’ – easy pace
2’ – moderate pace
1’ – hard pace
3’ – active rest biking
1’ – max calories – Try to beat the TEST WEEK score!!
RE-TEST 3
Breathing work
3′ Assault Air Bike using nose, mouth and apnea interval as you learned before.
RPM Test
Start from 52 rpm add 1 rpm each minute until fail – Try to beat the TEST WEEK score!!