Basic Acronyms for Interval Athlete
IA - Interval Athlete
WU- Warm Up
CD - Cool Down
AMRAP - As Many Rounds As Possible [Complete "x" exercises as many times during the specified time period]
EMOM - Every Minute on the Minute [Complete "x" at the beginning of each minute]
Understanding Workout Sets
Each workout will be broken down into easy-to-understand segments.
Allocate 10-20 minutes for appropriate warm-ups and cool-downs.
Walk / Jog .25 Mile
10 Body Squats
After you complete the exercise, you will have ran 1 mile, completed 40 pushups and 40 body squats! Breaking each workout into intervals allows you to rest the tired body areas, maximizing every exercise! The longer the distances and the greater number of exercises increases the difficulty level. The possibilities are endless! Stay tuned to get newer workouts every week!
Understanding Track and Running Distances
1 Mile - 1600m
.25 Mile - 400m
1/8th Mile - 200m
1/3 Mile - 533m
The inner distance of a track is the closest to 400m. The further out lanes will increase distance. You can increase your mileage by just taking the outer lanes without cutting too much into your time.
Lane 1 - 400m
Lane 2 - 407.67 m
Lane 3 - 415.33 m
Lane 4 - 423 m
Lane 5 - 430.66 m
Lane 6 - 433.38 m
Lane 7 - 446 m
Lane 8 - 453.66 m
If a WOD calls for KB swings or Pull-Ups after 400m, pick a point on or off the track and get to it!
Understanding Swimming Distances
Interval Athlete swimming intervals are unique to every swimming pool, lake, ocean, river or bay.
Olympic sized pools are 50 meters in length and 25 meters in width. Smaller pools that are located in gyms or neighborhoods are typically 25 meters/yards in length and 30 feet or 10 yards in width.
Swimming across a pool width-wise is an easier way to break up intervals and provide a good starting point for Interval Athletes. Short Distance Interval(SDI) swimming bases all of its workouts in swimming pools and will be the primary mode of interval swimming. Any longer distance swims as seen in triathlons are measured in mile increments (1/4 Mile, 1/2 Mile, 1 Mile, 2 Mile etc.).
If a workout calls for push-ups after a distance of 25 yards, hop out and bust out the reps on the side of the pool!
1 Mile Distances below:
If the pool is 25 yards:
1650 yards/25 yards = 66 lengths or 33 laps
If the pool is 25 meters:
1500 meters/25 meters = 60 lengths or 30 laps
If the pool is 50 meters:
1500 meters /50meters = 30 lengths or 15 laps
IA Swimmings workouts are challenging, but extremely rewarding!
Understanding Biking Distances
Perhaps the easiest of all three- measured in miles.
Cycling inside? Don't have GPS or a bike computer? Time yourself.
Break your intervals down into minutes. If you typically keep a 4 minute mile, base your workouts accordingly. Set timers on your phone or other clocks around the house.