Total

Test your endurance with a 12-minute run! How far can you go during that time? Dr. Ken Cooper created this test to measure aerobic fitness and calculate VO2 max. Use Skimble's GPS Sports Tracker app at the same time to see how far you went. Calculate est. VO2 Max results (in ml/kg/min) use either of these formulas: In Miles: VO2max = (35.97 x miles) - 11.29 OR In Km: VO2max = (22.351 x kilometers) - 11.288. Healthy averages for a 20-29 yr old Male & Female are 2200-2399m & 1800-2199m, respectively. Get in a good warm-up...and then go go GO!

Exercises

Набор 1: 1 раунд

Cardio Warm Up

2 минуты

Run As Hard As You Can

12 минуты

Набор 2: 1 раунд

Split Abs

2 минуты

Набор 3: 1 раунд

Seated Rotation for Abs

1 минута

Left Oblique Crunches

1 минута

Набор 4: 1 раунд

In and Outs

1 минута

Reverse Bicycles

1 минута

Набор 5: 1 раунд

Vertical Leg Crunches

1 минута

V-Ups and Roll-Ups

1 минута

Fifer Scissors

1 минута

Набор 6: 1 раунд

Glute Reverse Squats

2 минуты

Glute Twist Lunges

2 минуты

Набор 7: 1 раунд

Squat Pulses

1 минута

Side Squats

1 минута

Связанные тренировки

VO2 MAX Assessment

15 минуты, Средний

Running - Intervals

35 минуты, Средний

Endurance

45 минуты,

VO2MAX

10 минуты, Интенсивный

Running

22 минуты, Начинающий

Quick Run

15 мин 47 сек, Интенсивный

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