December 16, 2017 at 03:07AM

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Today’s cardiac output session, semi – variable work and rest, HR roughly between 130 and 150 bpm. For a great explanation of the cardiac output method consult Joel Jamison’s #ultimatemmaconditioning. Basically there’s three ways to program interval sessions with regards to work – to – rest ratios. The most basic form is a fixed ratio, e.g., the famous and often misunderstood #Tabata protocol. Alternatively, either rest our work (rare) can be chosen in a variable manner. Doing 400m sprints and recovering until HR drops under 130 bpm would be an example. Think @themartinrooney and his #tfw #hurricane training. Finally, both work and rest can be chosen variable, i.e., work up to an upper threshold HR and recover back to a certain lower threshold before starting the next interval. @alwyncosgrove and his team at #resultsfitness seem to use this type of programming a lot with great success. Each of those methods has its place. I’m using a semi – variable approach to determine my rest periods for my #10kswings challenge. I’m cycling through sets of 5,10,15 and 20 swings, with ladders of 1-4 reps of an assistance exercise (usually ring pull ups) in between bouts of swings. I check my heart rate after each rung of the assistance and if it is below 150, complete another rung. When my HR goes above 150, I actively recover back to 130bpm. In sum, I do 500 swings and 100 pull ups per session. #blogpost #embracethepain