Fitness assessment: Bek’s initial fitness was good but she was working well within her physical limits. Her initial exercise pattern was based around duration instead of intensity and having spent a lot of time on the bike she was good at that but had little diversity in other areas of her fitness. The fitness assessment was a ‘300 workout’ based on a number of compound movements that equalled 300 repetitions. These include 25 chin ups, 50 walking lunges, 25 push ups, 50 squat jumps, 50 V’s, 25 burpees, 50 bicep press and 25 chin ups.
It was a great challenge for Rebecca because she is used to doing long slow distance training and this was short high intensity training using dumbbells which Rebecca very rarely used because she didn’t think they would get her results.
Plan of attack: Plan of attack with Rebecca is to continue to allow her to train with her bike work but mix it up with some higher intensity work which included the 300 workout and the hill sprints. The reason for this is that her body was getting use to the type of training she was doing and therefore wasn’t getting great results and she needed to start working harder, not longer.
Rebecca’s fitness plan includes:
- the 300 circuit 3 times a week
- cycling, doing 40km cycles twice a week