TRABALHO DO DIA

Friday

Treino 5. Sexta Feira

Mobility

Quadril / Tornozelos

Recovery

Aerobic capacity

** Baixa Intensidade

3’ row

rest 1’

3’ D.U

rest 1’

3’ Bike

rest 1’

3’ Sit ups

rest 1’

** Ex: pace Row (2:30 - 2:50/500m) - pace Bike (150 - 200 watts)

**Intensidade Moderada

2’ Row

rest 1’

2’ D.U

rest 1’

2’ Bike

rest 1’

2’ Sit up

rest 1’

** Ex: pace Row (2:05 - 2:25/500m) - pace Bike (200 - 300 watts)

Intensidade Moderada - Alta

1’ Row

rest 1’

1’ D.U

rest 1’

1’ Bike

rest 1’

1’ Sit up

rest 1’

** Ex: pace Row (158 - 2:05/500m) - pace Bike ( 300 - 450 watts)

Intensidade Alta

1’ Row

rest 1’

1’ D.U

rest 1’

1’ Bike

rest 1’

1’ Sit up

rest 1’

** Ex: pace Row (1:31 - 1:58/500 m) - pace Bike ( 500 + watts)