GYM WILL BE OPEN FOR 5.30AM CLASS ONLY TODAY .... STAY WARM AND SAFE

-BK

 

PERFORMANCE & FITNESS

''FlowIntervals''

 

18 min Bike:
3 min @ 40-50 RPM 
2 min @ 50-60 RPM
1 min @ 60-72 RPM
+
Walk 5 Min
+
18 min Bike:
3 min @ 40-50 RPM 
2 min @ 50-60 RPM
1 min @ 60-72 RPM

OR 

 Rowing Flow Intervals x 2 
18 min Rowing:
3 min @ 2.15-2.35/500m
2 min @ 2:00-2:20/500m
1 min @ 1:40-2.05/500m
+
5 min Walk 
+
18 min Rowing:
3 min @ 2:15-2:35/500m
2 min @ 2:00-2:20/500m
1 min @ 1:40-1:05/500m




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