On the 6th day of Rulon Rules, Coach Jen gave to me:

Add High Intensity Interval Training (HIIT) to your routine

We love to swim, bike, and run and we do that quite often, and long, for that matter! What about adding an HIIT routine in the gym? You may have heard of a WOD (Workout of the Day). This is exactly that BUT, as triathletes, you don’t need to do a 20-30 minute HIIT or a WOD. I need you to go hard for only 10 – 12 minutes. Here is a great example of a workout you can do at home:

10:00 EMOM | 5 Air Squats |5 Burpees

An EMOM is every minute on the minute. For example, you do the 5 air squats and 5 burpees in that minute, and when you are done, you rest for the remaining minute. If you get done at 40 seconds, you rest for 20. If you get done at 50 seconds, you rest for 10. The purpose of this is to tap into the phosphogen system (anaerobic system). The body needs to go hard for those 30 – 40 seconds; it is like YOU are flying past your competition!!

AUTHOR: Jen Rulon

I am Jen Rulon, a Coach, Kona Finisher and a Public Speaker. I’ve been coaching triathletes for 18+ years and I received my Masters in Kinesiology with an emphasis in Exercise Science. I train triathletes to reach their potential and coach triathlon coaches to successfully grow their businesses using my own proven methods. I currently work with women on finding their own voice and journey to finding their "Champion Status" in their own eyes! My knowledge has been featured in Triathlete Magazine, Runners World, on the TEDx Stage, the Health and Wellness Expo in San Antonio, TX, Men’s Journal Online, and the New York Times. I also practice what I preach — I’m a 15x Ironman Triathlete who participated in the World Championship in Kona, Hawaii on October 14, 2017.

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