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A ASSAULT AIR BIKE é uma bicicleta bastante interessante! Além dos tradicionais pedais, podemos concentrar os esforços tb nos membros superiores, porque as manoplas são móveis!

O seu display é bem simples, mas tem várias informações, como velocidade (em rpm), tempo, distância, e até estimativa de potência (em W). Tb há possibilidade de fazer 2 protocolos de #HIIT pré-definidos, 8 x 20s:10s (tipo #tabata) ou 8 x 10s:20s. Se isto não satisfazer, você pode montar:
1) HIIT customizado 🤸
2) treino por zona de FC ♥
3) treino por meta de tempo⌚
4) treino por meta de calorias 🎂

Mas, além destas possibilidades, dá para fazer três (não 2 como na imagem) testes bem legais, que ajudam um monte na prescrição de exercícios.

1) teste incremental máximo baseado em rpm.
Como não dá para mexer na carga da ASSAULT, a gente aumenta o esforço com base na velocidade - qto mais rápido, mais difícil. Eu tenho feito incrementais de 3 rpm a cada 1 min, começando a 45rpm. Assim, giro 1 min a 45, 1 min a 48, 1 min a 51, 1 min a 54 rpm e assim por diante!

Uma hora a pessoa desiste, e este é o rpm máximo. A partir destes 100% a GNT prescreve o treino com percentuais submáximos, máximos ou supramáximos da velocidade.
2) teste de tempo limite.
Com o rpm máximo identificado, em uma nova sessão de avaliação, qual é o tempo que a pessoa se exercita naquele rpm? A partir deste tempo, a gente prescreve o HIIT com base no tempo limite! Este é um dos métodos que mais gosto!

3) teste de potência pico.
Como eu disse, a #ASSAULTairBIKE estima a potência produzida. Se o valor é "verdadeiro" em relação a padrão-ouro eu não sei, pq ainda não tenho dinheiro para comprar um potenciômetro de pedal. Mas ele é reprodutível!
Ou seja, em quatro testes de 10s, Máximos (All-Out), com intervalos de 3-4 dias entre eles, os valores de potência pico são praticamente idênticos. Aí, sabendo a potência pico, a gente prescreve os treinos máximos ou submáximos... Quer saber mais sobre HIIT?
Livro: anelita@bol.com.br
Videoaulas e curso online:
www.fabricioboscolo.com

#intervaltraining #workout #cycling #crossfit #WOD #treino #aerobio #intervalado

Happy Birthday to my biggest fan since day 1️⃣❤️!!! The man who passed his athletic abilities & motivation down to me (thank god) 🙏🏽 I am so grateful and lucky to have such a supportive, amazing father who always encourages me to reach for my dreams 💁🏻‍♂️🥇 (and who may or may not ever see this post 😂) This photo was a momentous occasion when he came with me to @barrysbootcamp and YES he KILLED it 💪🏽🏃🏻‍♂️ Happy Birthday Dad!!!! 🎈

Breath in
Breath out
Are you ready?
IDOL in the game!

Here's a fun conditioning routine that @sweatyswetha and I did.
1. Med ball get up with a jump and plyo switch push ups
2. Weighted supine crunches with med ball hold
3. Med ball rotational throws
4. Braced squat drivers
5. You can add a recovery run at the end if you're doing the workout outdoors.
These conditioning routines are a great way to improve your stamina and muscular endurance. Don't forget to time yourself, so when you do the same workout again in about two weeks you have a time to beat 💪🏻
Give it a go, tag us and hashtag #sweatyninjas 🙌🏻

There’s about a 50 degree difference between the first pic and the last 😅 Here’s to trotting for our 🦃 3 years in a row! 💕

A core blasting Outdoor work out with @coach_devrath. All these exs are focusing on multiple body parts and keeping keeping core as the main focus. Med ball get up with a jump and plyo switch push ups 5 reps
Weighted supine crunches with med ball hold 20 reps
Med ball rotational throws 5 each side
Braced squat drivers 4 each, one lap run - 4 rounds for time took us about 20 mins. Try this amazing intense workout and tag us at @coach_devrath and @sweatyswetha or use the hashtag #sweatyninjas #workoutvideo #adidas #workoutchallenge #workoutmotivation #workoutoftheday #wod #fit #fitnessshenanigans #fitgirl #fitness #fitnessvideos #fitnessmotivation #illusion #instapic #instafit #instapic #instgram #instagood #instadaily #vegan #veganathlete #outdoorworkout #partnerworkout #partnersincrime #weighttraining #hiit #intervaltraining @adidasrunnersin @adidas @univedsports @adidaswomen @adidasrunning

MOST RECENT

THANK YOU to all members who donated food towards our food drive for Second Harvest Food Bank! We are inspired by your generosity and thankful for your kindness.
#grateful #thankyou #thanksgiving #orangetheoryfitness #keepburning #orangezone #workout #fitness #intervaltraining #epoc #afterburn #burningcalories #faster #stronger #healthy #livelife #fitfam #fitlife #fitspo #getitdone #health #bestonehourworkout #hiit

Trening interwałowy na bieżni w Tambach.
Speedwork in Tambach track.
#kenya #tambach #speedwork #trainhardwineasy #track #intervaltraining #improving

Tak takhle vypadá moje rutina před během 🏃🏃🏃🏃 Ponožky do bot beru jen na ven,když je kosa❄Namažu,utáhnu tak akorát a nechám nohy dělat co je v plánu 📃Dneska 12km s intervaly na krev👊🏃
Příprava na půlmaraton 2.12.je v plném proudu 💪#triatlontraining #halfironmantraining #ironmantri #halfmaratontraining #swimbikerun #trigirl #praguegirl #asics #intervaltraining #intervalovytrenink #motivate #beh #kdomazetenjede #můjčas #zavodseblizi #kymchcesbud #zijsvesny #chcivic #dotahnutodokonce #krokzakrokemkcíli #pojdsiproto #

Pulling on my friends erg that has a 217 DF. My shoulders are about to fall off.

I am thankful that I spend my days with these amazing peeps. Happy thanksgiving to my OTF family and and a big shout out to everyone who came to class this morning 💪

#livefitforeverwell #lffw #orangetheoryfitness #otf #denver #colorado #otfunionstation #cardio #fitness #strength #intervaltraining #hiit #thanksgiving #fatburning

When on a treadmill, would you rather keep a steady pace to meet your time/distance goal, or mix it up and change the pace?
I personally get bored both physically and mentally going the same speed. I go at 1/4mi intervals 3mph(slow walk), 8mph(run), 4mph(fast walk), 7mph(fast jog), 5mph(power walk), 6mph(jog), then I reverse it 6, 5, 7, 4, 8, 3. It covers 3mi in almost 37min for an average pace of 5.5mph. It's almost HIIT training and is much more enjoyable than staying at 5.5mph(slow jog) for over half an hour. Gets your heart rate up at the high speeds and lets you refocus form and posture at the slower speeds. Try it out next time your on a treadmill.

#fitness #happythanksgiving #running #treadmill #vegan #newvegan #advice #intervaltraining #hiit #excersize #fit #dadbod #fitdad #healthy #day27

This happen only once per year. It'sunny, no wind and you can go running. #running #intervaltraining #atletikasmichov #sokolsmichov #coachhonza

Today we demonstrated our gratitude by not taking our health and our community for granted. Neither is promised, so we choose to take action.

Thanks to all that came out today to our 5th Annual Turkey Day BootCamp. We enjoyed your company.
And to those out there that couldn’t make, have an a Happy Thanksgiving and enjoy your time with the people that you love and hopefully like. .
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#Boston #BostonWorkout #BostonFitness #HydePark #BootCamp #FitFam #FitLife #GetStrong #GirlsWhoLift #GymTime #NoPainNoGain #BostonStrong #IntervalTraining #TheFittPit #WeightTraining #Fitness #WeightLoss #Transformation #HealthyLifestyle #GymTime #StrongIsSexy #FitFriends #BostonBootCamp #Mattapan #InstaFit #Beantown #GymLife #HealthyBodyHealthyMind #BeantownBootCamp #RedSox

Not bad for a tired Thanksgiving 🏃🏻‍♀️ in the ‘burg.

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