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    FBB Cardio

    Uploaded by

    nikos
    This document provides 5 cardio workout recipes that follow the FBB Recipe for cardio success: being cyclical, sustainable, and low complexity. The workouts utilize interval training on machines like bikes, rows, and assault bikes. They involve intervals of varying times from 30 seconds to 45 minutes with rest periods in between. The goal is to maintain an RPE of 7/10 or below and adjust intensities as needed to stay sustainable over each 30 minute session. Scaling options are provided to tailor each workout to individual fitness levels.

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    FBB Cardio

    Uploaded by

    nikos
    618 views4 pages
    This document provides 5 cardio workout recipes that follow the FBB Recipe for cardio success: being cyclical, sustainable, and low complexity. The workouts utilize interval training on machines like bikes, rows, and assault bikes. They involve intervals of varying times from 30 seconds to 45 minutes with rest periods in between. The goal is to maintain an RPE of 7/10 or below and adjust intensities as needed to stay sustainable over each 30 minute session. Scaling options are provided to tailor each workout to individual fitness levels.

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    fbb_cardio

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    This document provides 5 cardio workout recipes that follow the FBB Recipe for cardio success: being cyclical, sustainable, and low complexity. The workouts utilize interval training on machines like bikes, rows, and assault bikes. They involve intervals of varying times from 30 seconds to 45 minutes with rest periods in between. The goal is to maintain an RPE of 7/10 or below and adjust intensities as needed to stay sustainable over each 30 minute session. Scaling options are provided to tailor each workout to individual fitness levels.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    618 views4 pages

    FBB Cardio

    Uploaded by

    nikos
    This document provides 5 cardio workout recipes that follow the FBB Recipe for cardio success: being cyclical, sustainable, and low complexity. The workouts utilize interval training on machines like bikes, rows, and assault bikes. They involve intervals of varying times from 30 seconds to 45 minutes with rest periods in between. The goal is to maintain an RPE of 7/10 or below and adjust intensities as needed to stay sustainable over each 30 minute session. Scaling options are provided to tailor each workout to individual fitness levels.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 4

    Cardio Success Recipe & Workouts

    Learn to love aerobic training and get more from your movement
    (without overtraining) when you follow the FBB Recipe for success:

    Cyclical – repeatable movements and efforts, whether a single


    movement such as biking intervals, or a simple circuit

    Sustainable – maintain a 7/10 or below on the RPE scale, or leave your


    sessions feeling like you put some work in but are still good to attack
    your day

    Low Complexity - individual to each person, but generally avoid


    eccentric motions such as burpees where you need to control your
    body weight on the way down. Keep both movements and workouts to
    a low complexity for your own level of fitness.
    5 “Magic Formula” Cardio Workouts

    Tips: If the intervals are LONGER, then your 7/10 will yield a lower
    power output as compared to intervals that are only 30 seconds
    long. Remember, 7/10 keeps you in the sustainable realm for the
    time domain you are working in.

    Additionally, if there are machines you don't have access to, then
    you can use the conversion chart and interchange some machines
    or movements. 

    1. 30/30 for 30

    This format is time-prioritized. Therefore, anyone can do this


    format and stick to the time domains and just be sure to hit their
    RPE correctly for the full 30mins. 

    10 Rounds
    :30 – Row
    :30 – Rest
    :30 – Bike
    :30 – Rest
    :30 – Ski
    :30 – Rest

    2. Back to Back Long Intervals

    This format is task-prioritized. While this will take most people in the ballpark of 12–15mins
    per triplet, it might push you out of your RPE zone of 7/10. You don't want to just ramp up
    your effort or find yourself getting crushed because the numbers don't align with your
    fitness level for now. See the notes below on how to scale back.

    9–12–15–18–21
    AB Cals
    Row Cals
    Run Cals

    rest as needed

    9–12–15–18–21
    Ski Cals
    Bike Cals
    Double Unders (4x the reps)

    **Scaled Reps: 6–9–12–15–18


    3. Every 3 for 10

    This format is a combination of Task and Time priority. The time is fixed and the task
    numbers are fixed. Therefore, it is possible that the work and time don't align for you and
    you end up falling behind, not being able to recover sufficiently, and taking your RPE way
    above 7/10. Don't let this happen. See the scale numbers below and notes.

    Every 3mins x 10 Rounds


    15 Cal Bike
    45 Double Unders
    15 Cal Row

    **Scaling notes – start with 10/30/10 on the first rounds. You should end up with at least
    1min of full rest before the next round begins. If you get done with more time than that and
    you are still at a 7/10, you can increase your numbers slowly round by round towards
    15/45/15. 

    4. 15–12–9 for 10

    We are back to task priority and in this workout you can keep dialing your RPE in towards a
    7/10 by going slower or faster on the machines. Your rest period is always going to remain
    fixed. If 45sec doesn't help get you back to a 7/10, then you may need to lower your
    intensity on the machines. The goal is to have these workouts fall inside the 30min total
    time domain so we don't end up spending too many minutes or hours doing cardio. You
    make the call if you need to stop after 8 Rounds.

    10 Rounds
    15 Row
    12 Bike
    9 Ski
    rest 45sec

    Scaling Notes – You can perform fewer rounds. Or you can even dial your reps down from
    15/12/9 to 12/9/6.

    5. 45/15 for 30

    The final workout format is time-prioritized again. Therefore, anyone can do this format and
    stick to the time domains and just be sure to hit their RPE correctly for the full 30mins.
    Format #1 had 30-second intervals and this one has 45-second intervals with shorter rest.
    What does this mean? It means that in order to keep your 7/10 RPE you will have to adjust
    your pace DOWN from workout #1. If you attempt to hold the same power output as you
    did in the 30/30 format, you will likely spill over into unsustainable territory.
    :45 – Assault Bike
    :15 – Rest
    :45 – Run
    :15 – Rest
    x 15 Sets

    OK, have fun with these and remember that the key to better body composition, mood,
    energy, and health with CARDIO is to follow the recipe below.

    SUSTAINABLE + LOW COMPLEXITY + CYCLICAL = CARDIO SUCCESS!

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