Aerobic base · Intermediate
Aerobic base – Intermediate
30 minutes of easy cycling plus a few low-impact intervals.
Duration~53 min
Activities7
WhereHome or court
NeedsJust you
Warm-up
- Indoor march — 3 min
- Dynamic warm-up flow — 5 min
Aerobic base
- Easy cycling (aerobic base) — 30 min
Optional intervals
- Low-impact intervals (fast march) — 6 × 30 s · 1 min rest
Cool-down
- Calf stretch — 30 s each side
- Hip-flexor stretch — 30 s each side
- Slow breathing reset — 2 min
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