Coach Instructions
Stap op die fiets en maak je klaar voor een adrenalinepompende spinning workout die speciaal is ontworpen voor brandweermannen zoals jij.
Deze follow-along workoutserie is jouw sleutel tot het verbeteren van je uithoudingsvermogen, kracht en cardiovasculaire gezondheid. Bereid je voor om die extra mile te gaan terwijl je je lichaam tot het uiterste pusht en jezelf naar nieuwe hoogten brengt.
Laten we samen zweten, de uitdaging aangaan en de energie laten stromen. Het is tijd om de brandweerfitheid naar een hoger niveau te tillen.
Wat als het filmpje niet werkt
Elke oefening is voorzien van een link naar een youtube filmpje, die je wat meer info geeft en hoe de oefening uit te voeren.
We hebben voorzien dat de youtube filmpjes zonder Ads te zien zijn (youtube-nocookie.com). Hierdoor kan het zijn dat het filmpje een foutmelding geeft - "niet beschikbaar" - je hoeft dan enkel te refreshen en dan lukt deze wel.
F4F - BIKE WOD'S
Rolling With The Hills | 45 Min HIIT
Session breakdown:
00:00 - 2 mins @ 2/10 (80 rpm)
02:03 - 1 mins @ 6/10 (80 rpm)
03:03 - 2 mins @ 4/10 (80 rpm)
05:03 - 3 mins @ 6/10 (80 rpm)
08:03 - 2 mins @ 4/10 (80 rpm)
10:03 - 3 mins @ 6/10 (80 rpm)
13:03 - 1 mins @ 8/10 (80 rpm)
14:03 - 30 secs @ 10/10 (100 rpm)
14:33 - 1 mins @ 8/10 (80 rpm)
15:33 - 3 mins @ 2/10 (80 rpm)
18:33 - 3 mins @ 6/10 (80 rpm)
21:33 - 2 mins @ 8/10 (80 rpm)
23:33 - 3 mins @ 6/10 (80 rpm)
26:33 - 1 mins @ 9/10 (80 rpm)
27:33 - 30 secs @ 10/10 (100 rpm)
28:03 - 1 mins @ 8/10 (80 rpm)
29:03 - 3 mins @ 2/10 (80 rpm)
32:03 - 3 mins @ 6/10 (80 rpm)
35:03 - 2 mins @ 8/10 (80 rpm)
37:03 - 3 mins @ 6/10 (80 rpm)
40:03 - 1 mins @ 9/10 (80 rpm)
41:03 - 30 secs @ 10/10 (100 rpm)
41:33 - 1 mins @ 8/10 (80 rpm)
42:33 - 2.5 mins @ 2/10 (80 rpm)
Get Fit In 40!
Session Breakdown:
0:00 - 1 mins @ 1/10
1:00 - 1 mins @ 3/10
2:00 - 2 mins @ 5/10
4:00 - 1 mins @ 2/10
5:00 - 2 mins @ 3/10
7:00 - 1 mins @ 4/10
8:00 - 1 mins @ 5/10
9:00 - 1 mins @ 6/10
10:00 - 1 mins @ 7/10
11:00 - 1 mins @ 8/10
12:00 - 2 mins @ 1/10
14:00 - 30 secs @ 4/10
14:30 - 1 mins @ 6/10
15:30 - 2 1/5 mins @ 8/10
17:00 - 2 mins @ 1/10
19:00 - 2 mins @ 4/10
21:00 - 3 mins @ 8/10
24:00 - 2 mins @ 1/10
26:00 - 2 mins @ 4/10
28:00 - 4 mins @ 8/10
32:00 - 30 secs @ 9/10
32:30 - 30 secs @ 10/10
33:00 - 3 mins @ 1/10
36:00 - 1 mins @ 8/10
37:00 - 3 mins @ 3/10
VO2 MAX BOOSTER - 30 Min
Session Breakdown:
0:00 - 1 mins @ 2/10 (70 rpm)
1:00 - 1 mins @ 4/10 (70 rpm)
2:00 - 1 mins @ 6/10 (75 rpm)
3:00 - 1 mins @ 7/10 (80 rpm)
4:00 - 1 mins @ 8/10 (90 rpm)
5:00 - 1 mins @ 2/10 (80 rpm)
6:00 - 30 secs @ 9/10 (110 rpm)
6:30 - 1 mins @ 7/10 (90 rpm)
7:30 - 30 secs @ 9/10 (110 rpm)
8:00 - 1 mins @ 7/10 (90 rpm)
9:00 - 30 secs @ 9/10 (110 rpm)
9:30 - 1 mins @ 7/10 (90 rpm)
10:30 - 30 secs @ 9/10 (110 rpm)
11:00 - 1 mins @ 7/10 (90 rpm)
12:00 - 30 secs @ 9/10 (110 rpm)
12:30 - 1 mins @ 7/10 (90 rpm)
13:30 - 30 secs @ 9/10 (110 rpm)
14:00 - 1 mins @ 7/10 (90 rpm)
15:00 - 2 mins @ 2/10 (80 rpm)
17:00 - 30 secs @ 9/10 (110 rpm)
17:30 - 1 mins @ 7/10 (90 rpm)
18:30 - 30 secs @ 9/10 (110 rpm)
19:00 - 1 mins @ 7/10 (90 rpm)
20:00 - 30 secs @ 9/10 (110 rpm)
20:30 - 1 mins @ 7/10 (90 rpm)
21:30 - 30 secs @ 9/10 (110 rpm)
22:00 - 1 mins @ 7/10 (90 rpm)
23:00 - 30 secs @ 9/10 (110 rpm)
23:30 - 1 mins @ 7/10 (90 rpm)
24:30 - 30 secs @ 9/10 (110 rpm)
25:00 - 1 mins @ 7/10 (90 rpm)
26:00 - 4 mins @ 2/10 (80 rpm)
The Climb - 30 Min
Session breakdown:
00:00 - 1 mins @ 2/10
01:00 - 1 mins @ 4/10
02:00 - 1 mins @ 6/10
03:00 - 1 mins @ 8/10
04:00 - 1 mins @ 1/10
05:00 - 2 mins @ 5/10
07:00 - 1 mins @ 6/10
08:00 - 1 mins @ 8/10
09:00 - 1 mins @ 2/10
10:00 - 3 mins @ 5/10
13:00 - 2 mins @ 6/10
15:00 - 2 mins @ 8/10
17:00 - 1 mins @ 2/10
18:00 - 3 mins @ 5/10
21:00 - 3 mins @ 6/10
24:00 - 3 mins @ 8/10
27:00 - 3 mins @ 2/10
Step It Up! - 25 Min
Session Breakdown:
0:00 - Intro
0:02 - 1 min @ 2/10
1:02 - 1 min @ 4/10
2:02 - 2 min @ 6/10
4:02 - 3 mins @ 3/10
7:02 - 1 min @ 10/10
8:02 - 30 secs @ 7/10
8:32 - 45 secs @ 10/10
9:17 - 45 secs @ 7/10
10:02 - 1 min @ 10/10
11:02 - 1 min @ 7/10
12:02 - 2 mins @ 2/10
14:02 - 45 secs @ 6/10
14:47 - 1 min @ 7/10
15:47 - 1 min @ 8/10
16:47 - 1 min 25 secs @ 9/10
18:02 - 2 mins @ 2/10
20:02 - 1 min @ 7/10
21:02 - 1 min @ 10/10
22:02 - 1 min @ 7/10
23:02 - 2 min @ 2/10
Hank’s HARDEST - 50 Min
Session breakdown:
00:00 - 1 mins @ 2/10
01:03 - 1 mins @ 4/10
02:03 - 1 mins @ 6/10
03:03 - 30 secs @ 8/10
03:33 - 30 secs @ 9/10
04:03 - 2 mins @ 2/10
06:03 - 3 mins @ 9/10
09:03 - 2 mins @ 2/10
11:03 - 3 mins @ 9/10
14:03 - 2 mins @ 2/10
16:03 - 3 mins @ 9/10
19:03 - 2 mins @ 2/10
21:03 - 3 mins @ 9/10
24:03 - 2 mins @ 2/10
26:03 - 3 mins @ 9/10
29:03 - 2 mins @ 2/10
31:03 - 3 mins @ 9/10
34:03 - 2 mins @ 2/10
36:03 - 3 mins @ 9/10
39:03 - 1 mins @ 2/10
40:03 - 2 mins @ 9/10
42:03 - 1 mins @ 10/10
43:03 - 1 mins @ 1/10
44:03 - 2 mins @ 10/10
46:03 - 30 secs @ 7/10
46:33 - 1 mins @ 5/10
47:33 - 1 mins @ 1/10
Spin Those Legs! - 40 Min
Session breakdown:
00:00 - 3 mins @ 7/10 (80 rpm)
03:00 - 2 mins @ 7/10 (80 rpm)
05:00 - 1 min @ 8/10 (80 rpm)
06:00 - 2 mins @ 4/10 (80 rpm)
08:00 - 4 mins @ 7/10 (80 rpm)
12:00 - 1 min @ 7/10 (110+ rpm)
13:00 - 4 mins @ 7/10 (80 rpm)
17:00 - 1 min @ 7/10 (110+ rpm)
18:00 - 4 mins @ 7/10 (80 rpm)
22:00 - 3 mins @ 9/10 (80 rpm)
25:00 - 1 min @ 10/10 (110+ rpm)
26:00 - 5 mins @ 3/10 (80 rpm)
31:00 - 1 min @ 10/10 (110+ rpm)
32:00 - 3 mins @ 3/10 (80 rpm)
35:00 - 1 min @ 10/10 (110+ rpm)
36:00 - 1 min @ 3/10 (80 rpm)
37:00 - 1 min @ 10/10 (110+ rpm)
38:00 - 2 mins @ 1/10 (80 rpm)
VO2 Max Race Simulation! - 30 Min
Session breakdown:
00:00 - 2 mins @ 1/10
02:03 - 2 mins @ 5/10
04:03 - 2 mins @ 3/10
06:03 - 1.5 mins @ 10/10
07:33 - 1.5 mins @ 7/10
09:03 - 2 mins @ 1/10
11:03 - 1.5 mins @ 7/10
12:33 - 1.5 mins @ 10/10
14:03 - 2 mins @ 1/10
16:03 - 1.5 mins @ 10/10
17:33 - 1.5 mins @ 7/10
19:03 - 2 mins @ 1/10
21:03 - 2.5 mins @ 7/10
23:33 - 2.5 mins @ 10/10
26:03 - 2 mins @ 1/10
28:03 - 2 mins @ 3/10
Running On Empty
Session Breakdown:
0:00 - Intro
0:04 - 2 mins @ 2/10
2:04 - 2 mins @ 4/10
4:04 - 2 mins @ 7/10
6:04 - 2 mins @ 2/10
8:04 - 2 mins @ 9/10
10:04 - 1 mins @ 6/10
11:04 - 1 mins @ 8/10
12:04 - 1 mins @ 6/10
13:04 - 1 mins @ 8/10
14:04 - 1 mins @ 6/10
15:04 - 1 mins @ 8/10
16:04 - 1 mins @ 6/10
17:04 - 1 mins @ 8/10
18:04 - 1 mins @ 6/10
19:04 - 3 mins @ 8/10
22:04 - 3 mins @ 2/10
Seated Surges - 30 Min
Session breakdown:
00:00 - 2 mins @ 3/10 (80 rpm)
02:00 - 3 mins @ 5/10 (80 rpm)
05:00 - 2 mins @ 7/10 (80 rpm)
07:00 - 30 secs @ 10/10 (100 rpm)
07:30 - 2 mins @ 7/10 (80 rpm)
09:30 - 30 secs @ 10/10 (100 rpm)
10:00 - 2 mins @ 7/10 (80 rpm)
12:00 - 30 secs @ 10/10 (100 rpm)
12:30 - 2 mins @ 7/10 (80 rpm)
14:30 - 30 secs @ 10/10 (100 rpm)
15:00 - 3 mins @ 2/10 (80 rpm)
18:00 - 2 mins @ 7/10 (80 rpm)
20:00 - 30 secs @ 10/10 (100 rpm)
20:30 - 2 mins @ 7/10 (80 rpm)
22:30 - 30 secs @ 10/10 (100 rpm)
23:00 - 2 mins @ 7/10 (80 rpm)
25:00 - 30 secs @ 10/10 (100 rpm)
25:30 - 2 mins @ 7/10 (80 rpm)
27:30 - 30 secs @ 10/10 (100 rpm)
28:00 - 2 mins @ 2/10 (80 rpm)
The Hurt Locker - 30 Min
Session breakdown:
0:00 - Intro
00:04 - 1 min @ 2/10 (80 rpm)
01:04 - 1 min @ 3/10 (80 rpm)
02:04 - 1 min @ 6/10 (80 rpm)
03:04 - 2 mins @ 7/10 (80 rpm)
05:04 - 1 min @ 3/10 (80 rpm)
06:04 - 1 min 30 secs @ 10/10 (100 rpm)
07:34 - 2 mins @ 1/10 (80 rpm)
09:34 - 1 min 30 secs @ 10/10 (100 rpm)
11:04 - 2 mins @ 1/10 (80 rpm)
13:04 - 1 min 30 secs @ 10/10 (100 rpm)
14:34 - 2 min @ 1/10 (80 rpm)
16:34 - 1 min 30 secs @ 10/10 (100 rpm)
18:04 - 2 min @ 1/10 (80 rpm)
20:04 - 1 min 30 secs @ 10/10 (100 rpm)
21:34 - 2 min @ 1/10 (80 rpm)
23:34 - 1 min 30 secs @ 10/10 (100 rpm)
25:04 - 2 mins @ 1/10 (80 rpm)
27:04 - 3 mins @ 4/10 (80 rpm)
Sprintavals! - 17 Min
Session breakdown:
00:00 - 2 mins @ 2/10 (80 rpm)
02:00 - 2 mins @ 5/10 (80 rpm)
04:00 - 2 mins @ 7/10 (80 rpm)
06:00 - 1 min @ 8/10 (80 rpm)
07:00 - 1 min @ 9/10 (80 rpm)
08:00 - 2 mins @ 2/10 (80 rpm)
10:00 - 10 secs @ 10/10 (110 rpm)
10:10 - 50 secs @ 2/10 (80 rpm)
11:00 - 10 secs @ 10/10 (110 rpm)
11:10 - 50 secs @ 2/10 (80 rpm)
12:00 - 10 secs @ 10/10 (110 rpm)
12:10 - 50 secs @ 2/10 (80 rpm)
13:00 - 10 secs @ 10/10 (110 rpm)
13:10 - 50 secs @ 2/10 (80 rpm)
14:00 - 10 secs @ 10/10 (110 rpm)
14:10 - 50 secs @ 2/10 (80 rpm)
15:00 - 30 secs @ 9/10 (110 rpm)
15:30 - 1 min 30 secs @ 2/10 (80 rpm)