Pre Season beginner


Aerobic Capacity (AC)
Activity Options Duration (mins) Intensity (RPE) Picture AV

You can choose from any of the options below to complete this part of the programme

Run:
Mix into this session the following:

  • Changes in pace (include 3-4 x 20m sprints)
  • Flat v hilly terrain; grass v sand surfaces (beach)
  • Fun mini-games and activities Eg. Soccer, Frisbee...
  • Down and ups
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Row, Cycle, X'Trainer, Aquajog, Box or Swim
Mix into this session the following:

  • Combinations Eg. Cycle then swim...
  • Changes in pace (resistance)
  • Fun mini-games and activities Eg. Water Polo, Water Rugby...
20-40 3-6/10 Quicktime Movie ClipSpacer ImageWindow Media Movie Clip
Intensity Guide for Aerobic (AC) and Anaerobic Capacity (AnC) training sessions