Anaerobic Interval Training
The starting segment (1, warm-up) and ending segment (14, cool down) are set at 45% of select-
ed peak resistance level or the minimum resistance for the first three segments produced in the
resistance bar, whichever is greater. Low level segments, (3,5,7,9,11,13) are set at 65% of selected
peak resistance. High level segments, (2,4,6,8,10,12) are the selected peak resistance level.
• Warm-up followed by six short intervals of high-level resistance
• Low intervals are 65% of high resistance
• For improving strength and endurance – mimics sport conditions of short,
intense resistance followed by longer recovery periods
• Minimum peak effort level: 5
Pyramid
The starting segment (1, warm-up) and ending segment (7, cool down) are set at 45% of selected
peak resistance level or the minimum resistance for the first three segments produced in the
resistance bar, whichever is greater. Segments 2 and 6 are set at 75% of selected peak resistance
level while segments three and five are set at 85% of selected peak resistance level.
• Warm-up followed by three increasingly difficult intervals, then two less difficult intervals
• Peak resistance is the set resistance
• Less difficult intervals are 85% and 75% of peak resistance
• Use for general conditioning of both aerobic and anaerobic systems
• Minimum peak effort level: 5
CONTENTS
SELECTING & CUSTOMIZING EXERCISE PROFILES — 18 —
To Next Page
Loading...