EVA EVAstream - Sprint Workout Schedule

User Manual EVAstream with DMX controller V21.1
15
8. Sprint Workout Schedule
In addition to the Basic Training program we have set up 5 short sprint workouts. These specific
workouts allow you to get started with improving your speed. Every workout starts with 60 seconds
of rest. This gives you time to get into the water and get ready for your workout.
Sprint 1: 10min.
Sprint 2: 10min.
Sprint 3: 15min.
Sprint 4: 10min.
No. of repetitions
Repetition
duration
Type of core exercise
Zone
Break
Warm up
-
1.5
minutes
Steady
I1
30s
Core exercise 1
10
x
30
seconds
Progressive
I
4
-
I5
20s
Cool down
-
1
minute
Steady
I1
-
No. of repetitions
Repetition duration
Type of core exercise
Zone
Break
Warm up
-
1.5
minutes
Steady
I1
30s
Core exercise 1
6x
45
seconds
Steady
I5
30s
Cool down
-
1
minute
Steady
I1
-
No. of repetitions
Repetition duration
Type of core exercise
Zone
Break
Warm up
-
1.5
minutes
Steady
I1
30s
Core
exercise 1
5
x
1
minute
Inclined
Rep.
I4
-
I5
30s
Core exercise 2
6
x
30
seconds
Steady
I
5
15
s
Cool down
-
1
minute
Steady
I1
-
No. of repetitions
Repetition duration
Type of core exercise
Zone
Break
Warm up
-
1.5
minutes
Steady
I1
30s
Core exercise 1
8x
1
minute
Inclined
Rep.
I3
-
I5
30s
Cool down
-
1
minute
Steady
I1
-