SPRINT 27 ビデオ 音楽 ダウンロード

SPRINT 27 ビデオ 音楽 ダウンロード

SPRINT 27 音楽 トラックリスト:

 

01 THATS WHAT I WANT.mp3
02 Slap Suey.mp3
03 All Through the Night.mp3
04 Slap Suey.mp3
05 Que Lo Que.mp3
06 Drown.mp3
07 What You Know Bout Love.mp3

SPRINT 27 ビデオのスクリーンショット:

SPRINT 27 Choreography Booklet.pdf 振付 冊子 ファイルに含まれています

 

LES MILLS SPRINT Release 27– that’s what we
want, a high-intensity interval training workout on
a bike!
Post Warm-up, it’s game on – 3×80-second
efforts, Mixed Conditioning, heavy strength,
double-power whammy and a maximal Sprint to
top it off: the total training package in one track.
We roll straight into short Sprints, a chance to
focus on Speed with a slightly more load. This
means more control on the pedal and a higher
Power output.
A repeat of Mixed Conditioning reinforces the
Strength, Power and Speed combination; now the
workout becomes real.
Then we roll into heavy Strength with Power
surges. It’s the surges that will surprise you – a
huge leg burn and cardio punch!
Lastly, we lay it down thick with pure Intervals of
Power, 20 seconds max watts, Rest 20 seconds,
max watts repeat… an emotional and physical
high. You will love this training.
This is one of my personal favorite workouts –
enjoy

CREDITS
Program Director – Glen Ostergaard
Chief Creative Officer – Dr. Jackie Mills
Creative Director – Dr. Jackie Mills

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SPRINT 26 ビデオ 音楽 ダウンロード

SPRINT 26 ビデオ 音楽 ダウンロード

SPRINT 26 音楽 トラックリスト:

01 Vibe Check.mp3
02 Reaction.mp3
03A Bust It.mp3
03B Stinger.mp3
04 Make Up Your Mind.mp3
05A Stinger.mp3
05B Bust It.mp3
06 Reaction.mp3
07 All For You.mp3

SPRINT 26 ビデオのスクリーンショット:

SPRINT 26 Choreography Booklet.pdf 振付 冊子 ファイルに含まれています

 

LES MILLS SPRINT Release 26 is the perfect
high-intensity training class if you are looking to
improve your cardiovascular fitness and boost
your power output – Max Watts Baby!
The Accelerated Warm-up gets us in our training
vibe, then it’s time to get to work.
Track 2 is four minutes of Power Endurance to
build our aerobic capacity before we launch into a
mini Strength Tabata. Now remember, Power is a
function of Strength and Speed (Sprints) so both
are needed to improve overall output.
The highlight track – Make Up Your Mind – is
3x 80-second blocks of Mixed Conditioning.
Consisting of Standing Power, Seated Power,
Power Sprints and Strength, we have all the
training variables in one intense effort. Three
of these back-to-back will improve our athletic
performance in any sport of life challenge.
We reverse back through Sprint / Strength
Tabata’s, then finish with a four minute Power
Endurance track.
Some would say this is silly, but we just say this
is the perfect way to optimize your time and
training. It’s perfect.

Program Director – Glen Ostergaard
Chief Creative Officer – Dr. Jackie Mills
Creative Director – Dr. Jackie Mills
Technical Consultant – Bryce Hastings
Production Coordinator – Juliet Mora
FLOOR-COACHING:
SAFETY TIPS
To ensure everyone’s safety during Floor
Coaching, we suggest the following tips be
considered:
1. Use of non-slip MTB-style cycle shoes (like the
Reebok® cycle shoes worn by the Presenter
team) and/or non-slip flooring
2. Clear pathways to walk through and access
bikes and enter/exit the stage
3. Remember to avoid manually adjusting
participants’ Load
4. If there is not adequate space to move safely,
and the floor is slippery, we recommend you
coach from your bike until these concerns can
be addressed.
Glen Ostergaard (New Zealand) is Program
Director for LES MILLS SPRINT, BODYPUMP™
and RPM™ and lives in Auckland. He is father
to three children, and an avid runner, cyclist and
weight lifter.
Khiran Huston (New Zealand) is a LES MILLS
SPRINT, LES MILLS TONE™, LES MILLS THE
TRIP™, RPM, BODYPUMP and a LES MILLS

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SPRINT 25 ビデオ 音楽 ダウンロード

SPRINT 25 ビデオ 音楽 ダウンロード

SPRINT 25 音楽 トラックリスト:

 

01 Repeat.mp3
02 In a Moment.mp3
03 Jimmy Shake.mp3
04 Auto.mp3
05 Jimmy Shake.mp3
06 In a Moment.mp3
07 Sensory Division.mp3
08 So What.mp3

SPRINT 25 ビデオのスクリーンショット:

SPRINT 25 Choreography Booklet.pdf 振付 冊子 ファイルに含まれています

We promise if you fully commit to SPRINT 25™, it
will push your fitness to another level. Are you in?
We have a classic pyramid workout that begins
with an Accelerated Warm-up, before moving
straight into a Power Endurance track. From
here, it’s Mixed Tabata, where our class will
be challenged with 8x Intervals that alternate
between Sprints and Standing Power. The peak of
the pyramid is Strength, which uses progressive
Heavy Load change the training stimulus. Then
it’s back down the other side with Mixed Tabata,
Power Endurance, and we finish with a Time Trial
that stops just short of 5 minutes.
A workout that elicits a high percentage of
max VO2 in a 30 minutes will result in great
cardiovascular adaptations and improvements
in performance. The trick is to continually create
unique combinations of Load, Position, and
Training tempo (LPT) in addition to varied Interval
durations, to provide maximum stimulus and
enjoyment. Yes, enjoyment!
So what is max VO2? It’s the maximum rate of
oxygen our body can use during exercise which
means our body can better handle activities that
require more oxygen like running, swimming, or
everyday life.
SPRINT 25 delivers on the unique combination,
providing a bit of everything to create another
ultimate workout for you and your class.
The Accelerated Warm-up has 3x Intervals, and
our focus as always is to get the body moving
towards the training zone which is 85% of our max
heart rate. Try stepping up from 60%, then 70%,
then 80% through each Interval and have fun with
the music and create some hype!

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SPRINT 24 ビデオ 音楽 ダウンロード

SPRINT 24 ビデオ 音楽 ダウンロード

SPRINT 24 音楽 トラックリスト:

01 Ride It.mp3
02 Offender.mp3
03 Talk.mp3
04 Bounce Back.mp3
05 We Can Have It All (Sigma Remix).mp3
06 Bounce Back.mp3
07 Talk.mp3
08 Offender.mp3
09 too many feelings.mp3

SPRINT 24 ビデオのスクリーンショット:

SPRINT 24 Choreography Booklet.pdf 振付 冊子 ファイルに含まれています

SPRINT 24™ challenges our body’s ability to
perform repeated bouts of high intensity training
with limited rest. We aim to work at or above 85%
of our maximum heart rate to get the desired
training outcome.
This release is structured as a pyramid workout
where we work to the peak of the structure, the
track 5 Power Tabata, then work back to where we
started.
We begin with an Accelerated Warm-up. It’s over
3 minutes on continuous movement to set the
scene and prepare our bodies for the workout.
From there it’s BOOM! 4x intervals of Power with
40/20 work/rest splits. The focus is working above
85% of max hear rate to ensure we maximize our
training opportunity.
Power Tabata is next. A total of 8x intervals with
20/10 splits. Focus is similar to the previous track
except shorter work/rest intervals so intensity
should naturally lift with less respite.
Track 4 is Sprints and only comprises of 2x 40
second efforts where we smooth out the intensity.
With reduced Load the muscular demands are
reduced but our heart rate should stay lifted. It
should feel somewhat easier to the Power training
we just experienced but it should still be in the
HIIT zone of 85% plus!
Then we hit the peak of the structure – Power
Endurance focuses on sustaining as much
intensity as possible over the duration of the 1x 4
minute interval. Good luck!
We then move down the pyramid with Sprints,
Power Tabata, and Power to finish. This workout
will challenge everyone! It doesn’t let up from the
moment we push play. Enjoy!
L–R: Nora Kwok, Umberto Lissignoli, Khiran Huston,
Longo Takataka, Glen Ostergaard, Pia Wickstead,
Bas Hollander, Den Coombe, Marwin Silerio
CREDITS
Program Director – Glen Ostergaard
Chief Creative Officer – Dr. Jackie Mills
Creative Director – Dr. Jackie Mills
Technical Consultant – Bryce Hastings
Production Coordinator – Tifaine Ellis
Special thanks to Marwin Silerio, Nora Kwok,
Longo Takataka, Den Coombe, Umberto
Lissignoli, and Pia Wickstead
FLOOR-COACHING:

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SPRINT 23 ビデオ 音楽 ダウンロード

SPRINT 23 ビデオ 音楽 ダウンロード

SPRINT 23 音楽 トラックリスト:

01 Make No Sound.mp3
02 Let You Go.mp3
03 Solstice Izo.mp3
04 STEREOPLEIN.mp3
05 Alchemy.mp3
06 STEREOPLEIN.mp3
07 Solstice Izo.mp3
08 Let You Go.mp3
09 Make No Sound.mp3
10 Self Care.mp3

SPRINT 23 ビデオのスクリーンショット:

SPRINT 23 Choreography Booklet.pdf 振付 冊子 ファイルに含まれています

SPRINT 23 is a Pyramid workout. We work our
way through Power, Speed, and Strength to the
peak of the workout – Track 5. Then, we simply
repeat Tracks 4, 3, 2, & 1. Easy huh? Well, not so
much!
The Accelerated Warm-up sets the scene and
prepares us for the workout. We want to be
ramping up our intensity so when we roll into
Track 2 we are ready to go!
Track 2 is Power Endurance, and our first pure
HIIT of the class – 4 minutes of continuous
training, where the focus is to keep the muscles
loaded the entire time as we try to stay on the
Training tempo. We aim to be on or just above
85% max intensity.
Track 3 Sprints is about turning the pedals quickly.
The blocks are short, and so is the Rest.
Track 4 Strength is a continuous track which
utilises changes in Position to keep us in the
game while we develop leg Strength.
Over time the Sprint and Strength tracks will
develop and improve Power output which means
there is less focus on heart rate.
Track 5 Power Tabata is where we test our limit
and Power output. Once again if our bikes track
this we should be seeing the highest watts we
can achieve. We work as hard as we can, and we
should only be able to speak one or two words at
a time. The 4x 45 second Intervals really test us.
After repeating the Sprints, Strength, and
Power Endurance we encounter Track 9, the
Metabolic Finisher which is almost a repeat of
the Accelerated Warmup but with a completely

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SPRINT 22 ビデオ 音楽 ダウンロード

SPRINT 22 ビデオ 音楽 ダウンロード

SPRINT 22 音楽 トラックリスト:

01 Paper Birds.mp3
02 Turning Back.mp3
03 Dhol Life.mp3
04 How Low.mp3
05 Distressed.mp3
06 How Low.mp3
07 Dhol Life.mp3
08 Turning Back.mp3
09 Fault Lines.mp3

SPRINT 22 ビデオのスクリーンショット:

SPRINT 22 Choreography Booklet.pdf 振付 冊子 ファイルに含まれています

SPRINT 22. Another amazing release installed for
you! This release is physically demanding – it just
doesn’t give up, not a lot of time for recovery, but
instead lots of work.
It’s a classic pyramid type workout. Kicking off
with an Accelerated Warm-Up, then straight into
extended Power Endurance both at the start and
the finish. Strength and Sprints in the middle and
with a Tabata as the peak of the workout!
As always this is High Intensity Interval Training,
working as hard as we can in each set. This should
feel uncomfortable; your legs should be burning,
heart racing, working at a maximum heart rate in
the red zone. Spending time in this zone, shifts
our baseline fitness very fast, meaning you’ll get
fitter quicker!
• The Accelerated Warm-Up has 2 blocks, your
focus for this track is to Motivate your class to
get into the H.I.I.T zone, preparing them for
the work ahead. Using your voice, face, body
and connection, prepare your class for what’s
to come!
• Track 2, it’s game on! Power endurance,
approximately 3½ minutes of continuous
training with NO RECOVERY! A first in this
program to have an effort that long. Because
of the length of the work effort, teach this
challenging track giving lots of time references
to help them sustain the Intensity
• Next, we are into Sprints! Teach your class how
to find max leg speed and maintain it for each
interval. There’s a 20/30 and 40 second Sprint
• Challenge your class to use Heavy Load to
find pure Strength in Track 4. After each of
the 3 strength phases, there is a short Sprint
to follow. Because this is the first time using
Strength, use clear coaching to teach the
changes in LPT
• Track 5, we hit the peak of the pyramid.
TABATA TRAINING! Traditional tabata with
8x 20/10 work / recovery. Challenge your
participants to work as hard as they can in each
interval

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SPRINT 21 ビデオ 音楽 ダウンロード

SPRINT 21 ビデオ 音楽 ダウンロード

SPRINT 21 音楽 トラックリスト:

01 Burn_Get Up_So You Want Drums_Automata.mp3
02 Burn_Get Up_So You Want Drums_Automata.mp3
03 In Your Eyes.mp3

SPRINT 21 ビデオのスクリーンショット:

SPRINT 21 Choreography Booklet.pdf 振付 冊子 ファイルに含まれています

In this release we share our passion for
HIIT training through amazing music and
choreography. Its modern music, powerful and
pure HIIT training creates yet another fantastic
class. It is a simple release with just two tracks –
Yes, that’s right, TWO tracks: Mixed Conditioning
1 and Mixed Conditioning 2.
We kick straight into Mixed Conditioning 1! What,
no Accelerated Warm-up?!
Treat the first two blocks of this track as an
Accelerated Warm-up, which will get us into
the training zone quickly before we hit it hard in
Strength in the third block. With both long and
quick jumps, we hit these first two Power blocks
hard as we prime the body ready for Strength.
We then move into two continuous Strength
efforts that will burn the legs and genuinely test
our fitness. In these two blocks we have short
Accelerations of Strength Power, where we move
ahead of the beat, pushing that Heavy Load
which will really challenge you.
Sprints are up next. We have 4x 30-second efforts
to challenge the nervous system, the goal is to
move as quick as you can, it’s only short so what
have you got to loose?
Finish this first Mixed Conditioning track with 2x
80 seconds of power. Your goal here is to take
it to the max in the Accelerations, challenge
yourself – you’ll get fitter for it! The overall focus
for this track, is to find top Intensity and work as
hard as you can.

FLOOR-COACHING:
SAFETY TIPS
To ensure everyone’s safety during Floor
Coaching, we suggest the following tips be
considered:
1. Use of non–slip MTB–style cycle shoes (like
the Reebok cycle shoes worn by the Presenter
team) and/or non–slip flooring
2. Clear pathways to walk through and access
bikes and enter/exit the stage
3. Remember to avoid manually adjusting
participants’ Load
4. If there is not adequate space to move safely,
and the floor is slippery, we recommend you
coach from your bike until these concerns can be
addressed.
Glen Ostergaard (New Zealand) is Program
Director for LES MILLS SPRINT, BODYPUMP and
RPM. He began his group fitness career with
BODYATTACK and is based in Auckland.
Bas Hollander (The Netherlands) is a LES MILLS
SPRINT, LES MILLS GRIT, LES MILLS THE TRIP,
LES MILLS TONE Trainer/Presenter/Ambassador
and a BORN TO MOVE Trainer/Presenter. He is
also LMI’s Education Director, based in Auckland.
RELEASE FEEDBACK
Tell us what you think of this release.
Visit lesmills.com/release-feedback
PRESENTER
L-R: Bas Hollander and Glen Ostergaard

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SPRINT UNITED ビデオ 音楽 ダウンロード

SPRINT UNITED ビデオ 音楽 ダウンロード

SPRINT UNITED 音楽 トラックリスト:

01 Blinding Lights.mp3
02 Your Love_Daddy Fat Sax_We Are The Energy.mp3
03 Champion.mp3
04 We Are The Energy_Daddy Fat Sax_Your Love.mp3
05 Don’t Mind.mp3

SPRINT UNITED ビデオのスクリーンショット:

SPRINT UNITED Choreography Booklet.pdf 振付 冊子 ファイルに含まれています

LES MILLS CREDITS
SPRINT UNITED Program Director – Glen Ostergaard
Chief Creative Officer – Dr. Jackie Mills
Creative Director – Dr. Jackie Mills
Technical Consultant – Bryce Hastings
Production Coordinator – Lily Roelofs
Special thanks to – Dan Aux, George FM DJ, for
music sourcing and suggestions
We are SPRINT UNITED.
This release brings together presenters from our
global family to create a unique experience. We
are UNITED by our love for HIIT training and
inspirational music and this is evident when you
see the team bring their absolute best to the bike.
The Accelerated Warm-up gets us in the training
zone before we hit it hard and fast.
Mixed Conditioning 1 blows our heart rate
into the stratosphere with 2x 80–second Power
phases. With barely enough time to breathe we
move into multiple slow Strength and Power sets
that burn the legs and test our limits. We maintain
the high work rate with 2x 60–second efforts to
complete this round of training.
Sprints are up next. We have 4x phases that
‘frizzle’ the nervous system. It’s that simple.
Mixed Conditioning 2 reverses the sequence of
it’s counterpart – 2x 60 seconds of Power runs,
into multiple Strength & Power sets, and finishing
how we started with 2x 80–second Power
blowouts!
Did someone just say happy training?
We complete SPRINT UNITED with a reflective
Cooldown and stretch. A great opportunity to
celebrate this life changing time in our lives.
Glen Ostergaard (New Zealand) is Program
Director for LES MILLS SPRINT, BODYPUMP and
RPM. He began his group fitness career with
BODYATTACK and is based in Auckland.
PRESENTER
Aldrin Dela Vega (United Arab Emirates)
Anna Lowery (United States)
Billy Gani (Indonesia)
Brad Wharakura (China Hong Kong)
Dallas Blacklaw (Australia)
Daniela Gajardo (Chile)
Erica Marsh (United States)
Florian Otto (Germany)
J

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SPRINT 20 ビデオ 音楽 ダウンロード

SPRINT 20 ビデオ 音楽 ダウンロード

SPRINT 20 音楽 トラックリスト:

01 Better Than Ever.mp3
02 Machina_Got Me.mp3
03 Bhangra Jam_Glitter.mp3
04 Got Me_Machina.mp3
05 Crush.mp3

SPRINT 20 ビデオのスクリーンショット:

SPRINT 20 Choreography Booklet.pdf 振付 冊子 ファイルに含まれています

CREDITS
Program Director – Glen Ostergaard
Chief Creative Officer – Dr. Jackie Mills
Creative Director – Dr. Jackie Mills
Technical Consultant – Bryce Hastings
Program Coach – Giles Bryant
Production Coordinator – Lily Roelofs
Special thanks to – Dan Aux, George FM DJ, for
music sourcing and suggestions
This release is a standout!
Our traditional Accelerated Warm-up has a bit
more flow to it this time, as well as a touch of
Strength Training.
Next we encounter 3 Power Intervals – 40/60/80
seconds. We use the 80–second effort to test our
fitness and mental state.
A series of short Sprints follow to keep the heart
rate up. The benefit here is the shifts of Position
change the muscle recruitment and keep us
mentally fresh.
Strength Intervals are next and they are slow,
steady and purposeful before we dive head first
into a six–round Power Tabata – 30 on, 15 off.
We work backwards from here repeating the short
Sprints, which sets us up for the final 3 Power
Intervals – 40/60/80 seconds. The 80–second
effort provides another opportunity to test our
fitness and mental state.
Get on a bike. Do this workout. Get fitter.
FLOOR-COACHING:
SAFETY TIPS
To ensure everyone’s safety during Floor
Coaching, we suggest the following tips be
considered:
1. Use of non–slip MTB–style cycle shoes (like
the Reebok cycle shoes worn by the Presenter
team) and/or non–slip flooring
2. Clear pathways to walk through and access
bikes and enter/exit the stage
3. Remember to avoid manually adjusting
participants’ Load
4. If there is not adequate space to move safely,
and the floor is slippery, we recommend you
coach from your bike until these concerns can be
addressed.
L–R: Dee Rowell and Glen Ostergaard
PRESENTERS
Glen Ostergaard (New Zealand) is Program
Director for LES MILLS SPRINT, BODYPUMP and
RPM. He began his group fitness career with
BODYATTACK and is based in Auckland.
Dee Rowell (Australia) is a LES MILLS SPRINT
and RPM Trainer/Presenter, a BODYSTEP and
LES MILLS TONE Instructor/Presenter, and
a BODYATTACK Instructor. She works as a
registered nurse in Brisbane and is also a Les Mills
Ambassador for BODYSTEP, RPM and LES MILLS
SPRINT.
RELEASE FEEDBACK

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SPRINT 19 ビデオ 音楽 ダウンロード

SPRINT 19 ビデオ 音楽 ダウンロード

SPRINT 19 音楽 トラックリスト:

01 Comin’ In Hot.mp3
02 Go_Tep Tep_Vishnu.mp3
03 Go_Bump Bump_5 Hand Clap.mp3
04 Siren.mp3
05 Better Now.mp3

SPRINT 19 ビデオのスクリーンショット:

 

SPRINT 19 Choreography Booklet.pdf 振付 冊子 ファイルに含まれています

Sprint 19 is HIIT with a twist.
This release has four variations of the Workout
Plan – we achieve this by interchanging the Mixed
Conditioning tracks. The beauty of this innovation
is each variation delivers on the HIIT promise:
they each feel different, and they keep our bodies
guessing.
No matter the variation chosen, the workout kicks
off with a fresh modern sound in the Accelerated
Warm-Up to engage our bodies – legs, lungs,
heart, ears, you name it!
From here, the Mixed Conditioning tracks build
density into our fitness through a high volume of
Work versus a low volume of Rest.
Mixed Conditioning 1 starts with 3x Power
Intervals followed by 3x Sprint/Power Intervals,
and we round it off with 2x Strength Intervals. The
duration of each Work Interval is 40 to 60 seconds
and Rest Intervals are 15 to 30 seconds. The
3x Sprint/Power Intervals are sneaky: they look
harmless on paper but bite hard on the bike.
Mixed Conditioning 2 starts with the same 3x
Power Intervals followed by 1x extended Strength
Interval, and we round it off with 4x Sprint/Power
Intervals. Much wider range in this track with Work
Intervals of 25 to 160 seconds and Rest Intervals
5 to 30 seconds. The extended Strength Interval
is for almost 3 minutes and provides us with an
opportunity as coaches to layer our delivery over
a much longer working period.
The Power Finisher is beyond comprehension.
You may want to pinch yourself!
A superb HIIT – enjoy!

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