![]() ![]() Convert calories distances for the Rower/Run/Erg Bike/Air Bike Stairs (flights) and estimated Time domain for other cardio subs.Ĭredit: 2. Use the estimates in the tables below to help scale or modify workouts to achieve a stimulus similar to the prescribed (Rx) version of a workout – even when you don’t have the Rx equipment. If you’re working out with friends, and want everyone to use the same reps in the workout, then use the average result from each of your ‘test’ runs. Do that many repetitions per 1:00 of cardio in your workout, based on the Time conversion in the table below. If you prefer to do a set number of repetitions in your workout, then before you start the workout test the number of repetitions you complete of your chosen movement in 1 minute (at a workout pace, not a sprint). The simplest option, rather than doing a fixed number of repetitions for your cardio sub, is to perform that movement for a set amount of time based on the distance or calories called for in your workout (see the “Time” conversion in the Convert Distances Calories Time table below). Your workout calls for longer distance or more calories? Pick a less intense sub and/or keep a moderate pace. Tips: Your workout calls for shorter sprints? Pick a more intense sub and/or go faster. Single-Unders or Double-Unders (more intense).Air Squats or Jumping Air Squats (more intense).Alternating Lunges, Reverse Lunges, or Walking Lunges.Sub one or more of these movements in your workout. No Rower, SkiErg, BikeErg or AirBike? No space to Run?
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