Intermittent methods
Short, high-intensity loads of the highest quality alternating with short phases of active recovery.
Hurdles jumps/trotting, short sprint/loose running, running jumps/walking, counter push/dribbling on the spot
Running example:
Speed (intensity): 90-100%
Exercise density: 6-10 min break between series
Exercise volume: 2-4 series
Exercise duration: 5-10 minutes
Practice in the course:
Spinning:
"warm-up" - 1st part = 5 min. easy incl. speaking - 2nd part = 4x(3x30 sec. → 1. easy 2. medium 3. stand up)
Interval intermittent: 3x(10x(20 sec. on/10 sec. off → on = stand up) - 7 min. break
