Complete 30-60 minutes of continuous exercise maintaining a consistent intensity for the whole time period.

Example exercises include, but are not limited to the following. You can either use one single exercise or multiple exercises to achieve the desired training time (for example; 10min row, 10min airdyne, 10min run)

  • Running
  • Walking
  • Cycling
  • Airdyne
  • Rowing

Technique Tip!

Make sure you're working at the greatest intensity possible for the time period. Don't go too hard that you have to stop OR too easy that you finish and feel like you could of gone harder.

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