Workout Journal: Cardio September 26, 2024

Todays Workout - Cardio

Three 10 minutes round today. 

Water Rower - steady state 

Assault Bike - intervals

Heavy Bag - go on feeling

My preferred form of cardio is trail running. Second to that is a long hike. On days when I don’t have the time to be in the mountains I prefer a variety of cardio equipment to get my 30 minutes in.

Today was the rower, assault bike, and heavy bag. 

On the rower I tried to maintain a steady but moderate-high intensity cadence. I ended up rowing 2,400 meters in 10 mins. 

On the assault bike I chose to do intervals. I don’t like to use my upper body too much on cardio days because my upper body gets more than its fair share of work on my strength days (including my daily morning challenges: Wake Up Push Up, Campfire Squat Test). So, I opted for 45 seconds of low-moderate intensity-pedaling, no hands, followed by 15 seconds of high intensity work, with hands, where I was pushing over 600-700 watts. Repeated 10 times. I ended up biking 3.2 miles in 11 mins.

On the heavy bag I didn’t want to go too crazy too quick. So, I set a 10 minute timer and eased into it by throwing light, quick, strikes (punches, kicks, elbows), with a lot of foot movement, circling the bag. Once I felt warm, meaning my shoulders and legs were throwing with little instruction from my brain, I picked up the speed and power in spots that I felt was warranted. A lot of jab, crosses, and hooks today. A lot less kicks, probably because of how sore my legs have been from training. 

What is your preferred cardio routine? Secondary preference? Tertiary preference?