Endurance Builder

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This class involves an out and back ‘Long Interval’ to build cardio endurance endurance. It will need be adjusted for your team and location. Class Type: Cardio Endurance Intensity: 5 Class Overview: Ensure a great warm-up. Round 1: 10-15 minutes … Read More

Cardio Strength Run

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This class is simply a long slow run with stops along the way for activities. Class Type: Teamwork Intensity: 4 Class Overview Map out a run route for the team of approx. 4-5km. Every 5 minutes the instructor stops the … Read More

Minute Sprints

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Need to improve your muscular and cardiovascular endurance, then try these challenging interval rounds based on a simple formula of one minute on, two minutes off. The key is to make the 1 min on as fast as possible. Type: … Read More

Self Intervals

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Training by yourself, no problems….simply get yourself a timer and do this quick workout. Type: Cardio Endurance Intensity: 4 Class Concept: Take off for a jog along a route that you know you can run for approx. 15mins. The aim … Read More

One Minute Run

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A high intensity cardiovascular interval training session where the class runs at a one to one work / rest ratio. Type: Cardiovascular Endurance Intensity: 5 Class Concept: After an initial warm up, using either an oval or a predetermined track … Read More

Time For A Walk

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This class involves walk around the area that will take the duration of the class. Each round participants complete the exercise as quickly as possible within a one minute working period. Each round the number of repetitions goes up by … Read More

Back to Intervals

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This is a simple format for conducting interval training and is only designed for basic conditioning. It is based on time to allow all fitness levels to work for the same duration. Intervals require a good warm up, sufficient rest … Read More

A Long Sprint

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This class involves ‘Long Intervals’ against time to really drive cardio endurance development. It will need scaling as it is designed for conditioned teams, and is not for the feint hearted. Class Type: Cardio Endurance Intensity: 5 Class Overview: Round … Read More

1 Minute Cardio

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A very high intensity cardiovascular interval training session where the class works on a one minute work to one minute rest ratio to drive cardio conditioning. Type: Cardiovascular Endurance Intensity: 5 Class Concept: After an initial warm up, using either … Read More

A Run Around

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A simple but effective fartlek run covering a 3-5kms, combining running with muscular endurance activities. Class Type: Cardiovascular Intensity: 5 Class Overview: Map out an approx. 3-5km route to suit the fitness level of your group. The class starts by … Read More

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