New Interval Training Exercise

I’m trying to pick up a regular workout scheme again and this week I’m back in the gym again. Yesterday morning Lucy gave me this exercise that she thought would be good for me, and I wanted to share it with you for your own training pleasure.

It’s a cardio exercise with a strong focus on intervals. The setup is a gym with a stepper, treadmill, cross-trainer, cardio bike, rowing machine, and an Arc Trainer from Cybex, but you can use a cardio setup of your own choice.

Essentially it’s quite simple and goes like this. Start on any machine and rotate through the other machines until you’ve done them all in the following way:

1. 1 minute of hard workout, 1 minute relax
2. 45 second hard workout, 45 seconds relax
3. 30 seconds hard workout, 30 seconds relax
4. 15 seconds hard workout, 15 seconds relax
5. Move to next piece of equipment
6. Repeat

This is tough and I wouldn’t recommend doing this if you’re just picking up working out. Do it if you want to increase your cardiovascular capacity, burn more fat than with longer – lower intensity exercises, and increase performance. Enjoy the ride…

Amsterdam Marathon 2007


SportTracks Feb 25th 2007

2007 will be the year of my first marathon! To support that I’ve been equipped with new shoes and with what’s probably the most advanced piece of self-monitoring equipment I’ve had.

The Timex Ironman Triathlon Bodylink comes with heart rate monitor, GPS for speed & pace, and an optional data recorder to upload information to my PC. Everything works fine, and the most amazing new feature comes from the software tool SportTracks!

This software doesn’t just help you log how far you’ve run, at which heart rate etc., etc. It also shows you where you’ve been by either using a map or a Google Earth satellite photo.

So today has resulted in being 17km closer to running a marathon – the blue line in the images is my route from today. This is going to be a quite hard, and I wonder if Tor and Peter meanwhile started their marathon training. Maybe I better calculate how many kilometers I really need to train before I finally have my first attempt at running 42,195 kilometers.