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!!