Kin 120 workout

Question 1

Explain messo 1

Answer 1

Goal: develop workout routine and base fitness level

Frequency:
- 3-4 times per week

Intensity:
- 50-60% MHR
- 60-70% HRR
- 6-7 RPE

Time:
- 20-30mins

Type:
- Low intensity steady state workouts
- Eg. cycling, jogging, swimming

Progressions:
- Start at low end of intensity (~50% RPE) and slowly increase it by ~2% each workout until a RPE of ~7 is achieved
- Towards the middle of the meso add a additional training session per week

Question 2

Explain Meso 2

Answer 2

Goals: Improve VO2Max (intervals) and burn fat (long steady state runs)

Frequency:
- 4 times per week (1 interval session per week)

intensity:
1. Steady state:
- 60-70% MHR
- 70-80% HRR
- 7-8 RPE

2. Eurofit intervals:
   - 90-95%
   - 90-95% HRR
   - RPE: 9
   - %MAS: 120%-130% for 15 secs then 40% for 15 secs

Time:
- Steady state runs: 40-60mins
- Interval training: 20 mins

Type:
- Steady state runs
- Eurofit interval training

Progression:
- Adding a interval training session
- At the end of steady state runs if the patient consistently rates the RPE lower than a 8 for a consecutive week, then raise the intensity of the workout by 2-5 percent or increase the duration by 5-10 mins
- Do the same for the interval training where if the patient consistently rates the RPE of the workout below a 9 for a consecutive week, then raise the %MAS by 2-5%

Question 3

Explain meso 3

Answer 3

Goal: Further develop VO2Max and anaerobic capacity

Frequency:
- 4 times a week (1 eurofit interval session 1 HIIT session and 2 steady state runs)

Intensity:
1. Steady state:
- 60-70% MHR
- 70-80% HRR
- 7-8 RPE

2. Eurofit intervals:
   - 90-95%
   - 90-95% HRR
   - RPE: 9
   - %MAS: 130%-140% for 15-25 secs then 40% for 15 secs
3. HIIT workout
   - 95% MHR
   - 95% HRR
   (40% during recovery phase)
   - 9-10 RPE

Time:
1. HIIT
- ~20 mins
- 4 sets of 4 minute intervals where the last 2 mins of every set should be at 95% MHR and the first 2 minute are to build up to that point (start at ~80% MHR and build up to 95%)
- 4-6 mins of active recovery at 40% MHR (RPE = 4)

2. Eurofit intervals:
   - 20 mins
3. Steady state runs:
   - 60-80 mins

Type:
- HIIT workout
- Eurofit workout
- Steady state workouts

Progressions:
- Steady state: Increase duration of workout if RPE score is below a 8 by 5-10 mins
- Add a HIIT workout as one of the days
- If RPE of HIIT workout is below a 9 for a consecutive week decrease the time of active recovery by 30 seconds
- If the eurofit interval training RPE is below a 9 for a consecutive week, increase the MAS% by 2-5% or increase the time from 15 seconds by 5 seconds to make the interval last longer