personal analysis exercises Box Pro Fit class 28.11 Billy Steady- very good Most of time you have spent in yellow zone 44% 22 min then 39% green zone 19 min This routine was different then the previous one- overall less recovery time whereas in one circuit longer workout time 5 sec on each station which come up to 20 sec longer in each circuit. It is obvious that your recovery factor will drop down a bit for a while if you push like you did However you were able to sustain tempo and manage steady work. The previous routine low and high intensity endurance exercise have developed your endurance strength and high intensity fitness to perform the new training well. SO WELL FRICKING DONE MATE!!!! Helen average result. One week break from endurance strength training such as high-low intensity endurance exercise intervals was quite visable in your score... Let me go thru There are some ups & downs in some stations which shown me that you were able to go harder.. You have spent most of time in zone blue 42% 21 min. Now .. in this kind of training i offer there is not much benefit if you work in this zone of your HR (aerobic threshold)-this zone is greatto buildbase in endurance sport and build aerobic strength.. However there is a BIG B U T..... To got most of benefit in this zone you gotta work ATLEAST an hour in cocsistant pace, for instance: steady running.. etc Thats why your recovery factor was so good high. YOUR FITNESS GET USED TO HIGH INTENSITYWORK and you DID NOT bring your respilatory system much chellenge. To sum up- go harder in explosive circuit, go quicker in core circuit, keep doing what you do in bar circuit, YOU CAN NOT SUBSTITUTE CLAIM ROPE BY DOING CRUNCHES (unpair exercises) Lisa Cosidering your break and different routine etc.. you have done very well pushing yourself to the limit and spent more time in red zone then before 17% 8 min with such a great recovery time In 3 out of 4 circuits you finished them in yellow zone , one in green last one., you were tired. My sugestion is: try to change structure all i mean is leave more energy for the last circuit. This is the longest circuit takes the most time, it means you could be able to sustain harder pace for longer time .... which means you chellenge more your energy sources system to work longer in the same level, you flow more blood thru.. you put yourself in your new maximum level your performance. Kevin Steady- very good Most of time you have spent 40% 20 min in the yellow zone, 34% 17 min in the green zone Considering that in our new routine we got more workout time & less recovery time you have done great job because it did not effected your recovery factor. Look likw the previous routine really helped you to improved your anaerobic fitness & endurance strength enough to put your performance on higher level. In 2 out of 4 circuits you finished them in yellow zone great !! another 2 circuits you finished in green zone, I can accept one because it was core circuit .. different gravity level is ok however explosive one hmmm.. if you finished with incline crunches is ok ;) Richi Rich..... GREAT IMPROVEMENT Having said that i mean: Your recovery factor is 30 the last 5 weeks which is good! However there is BIG difference in your intensity level and still keeping fantastic HR range between 80-90% your max HR. Last 5 weeks you were not able to work for longer then 25% 12 min in this zone while during last session you work 46% 22min in yellow zone & 44% 21 min in green zone. In 4 out of 4 circuits you finished in yellow zone !!!!! exellent! You were able to sustain this pace without loosing tempo in reps. Remember you need to have microcycle model in your workout to get supercompensation and adaptation, which means improvement. Orthervise you lead your body to overtrain... GOOD LUCK!!!! Steven Steady- good The new routine a bit hit your fitness & strength. You have dropped a bit down your performance in best range hr, and you have spent most of time in greenzone 47% 24 min which is still ok, however your intensity was trifle too low. Any way your workout was good enough, nothing to complain, just small tip, You just need to adoptate to new routine. Res Young man you have done awesome job!! You finished each and every circuit with high intensity yellow or even red zone & in one min your recovery time you dropped your HR up to 60% your max HR which is great!. Owerall you have spent most of time in yellow zone 36% 18 min. I strongly believe that next time you can sustain n this zone for a longer bit... which also meant you sacrifice recovery factor Beau Man,firstly nothing to complainabout your workout, Once you start feeling exercise then a bit speed up, but remember do not sacrifice technique. In 3 out of 4 circuits you finished in yellow zone between 80-90% of your max HR which is great. In one min recovery time when you kneel you have dropped usually about 50 beaps thats why your diagram shows not much for me... You gor ver good heart man!!! great recovery like not many ppl.. my tip for you- go hard explosive circuit, go quick core exercise, pay attentionduring bars circuit. Marc Brother very good thing is you reach new max HR 204 (BPM) Also you accelerates slowely most of time you have spent in green zone 41% 20 min it meand between 70-80% your max HR. To be really in the game and take most of this workout I would be very happy to see your diagram in between 75-90% your max HR. My tip- Pay attention in stations you account and try beat yourself once you adopt technique. During recovery time the one min do not kneel. It should help to click your heart quicker. In one out of 4 circuits you finished 1 circuit in yellow zone. Rest in green zone in middle 70% a bit too low for most beneficial result. Nick Gradually improving, steady. I know you and i know that visable progress takes time. Same story like with boxing take you time- technique first any station you do then speed. Long term investment. I can see already big improvement in your flexibility & dynamic during PT session. In 2 out of 4 circuits you finished them in yellow zone another 2 green zone , great!!!! Michelle Endurance strength cost so much pain, fitness and stamina. It takes adaptation time to regulate your Heart rate to perform steady pace and regular tempo. In a few weeks you will be able to sustain endurance strength. In this design workout 30/15, 35/25, 45/40 (sec) you build up lactic acid up to lactate threshold and try to sustain this pace. Then you are building performance at this level. Having said that you give your metabolic systembig credit, improving your respiratory system and you are putting the maximum aerobic system chellenges . As a result you become stronger in high intensity endurance exercise performence. FIT..!!! Then you will be able to reach new level your maximum performance without loosing technique. Michelle in 3 out of 4 circuits, you have finished in yellow zome means between 80-90% GREAT, then after one min after you guys kneel you dropped to 40-60% HR awesome!!. you are overall very fit with great heart !!!!!! My tips: do exercise slowely, pick the right techniqu which helps you in the future reach great level in your performance Best zone for you now is green 70-80% however you try aiming soon yellow 80-90% at the end each circuit. Cheers everyone.
Posted on: Tue, 02 Dec 2014 07:36:06 +0000
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