Have 5--3-2-1-2-1 Following the exercise Is a session run distance used during the time period used by the car driver, middle-way driver, and an athlete who wants to improve Speed, patience, and ability to plan. In simple but with the violence in practice, this exercise requires you to complete 5, 4, and 1 minute during the recovery period.

It's a powerful way of developing both Aerobic and Anaerobic systemMake it a valuable tool for athletes and customers generally exercise.

What is 5--3-2-1 exercise?

Have 5--3-2-2-1 exercise Consisting of Five stages Of the fall period:

• 5 minutes - a pace or level level
• 4 minutes - Faster pace
• 3 minutes - 5k rhythm or faster
• 2 minutes - Near V₂ maximum effort
• 1 minute - an explosion of all or anaerobic explosion

Each distance also followed by Short recovery period (Usually as much as half the time of previous work period). The whole meeting lasts 20-30 minutesIncluding Warm And Cooldwown.

Goal of exercise 5--3-2-1

• Update Speed ​​patience And Control
• Rose Vo₂ Max And Lactate scope
• Train skills Accelerated under fatigue
• Develop Psychology And Discipline to transform the effort

Exercise structure

Warm (10 minutes)

• 1-2 kins easy jog
• Dynamic stretches (leg, high knees, kicks butt)
• Strides (2 × 50 meters at 70-80% attempts)

Main Kit (Total: 15 minutes of period)

Cool down (5-10 minutes)

• Easy jog easy
• Standing constant (quads, hamstrings, calves, hip flexors)

Benefits of 5-4-3-2-2-TRY Workout Workout

1. Develop either Spir-air capacity and Anaerobic

• Long-term than training Aerobic system
• Shorter, faster distance training Anaerobic outputVo₂ Max, and Speed

2018 Year review Sports Support the ability to train the distance to update Vai Max faster than Cardio-State State, especially in the trained person.

2. Enhance pace management

Rampageman Feel for different paces During a different period, which improves competitive strategy and speed control.

3. Improve Sprint's capabilities under obese

The form that came to the finish with all the equipment, forced the athletes to produce electrical electricity while stimulating the final push or sports status.

4. Time conditions take

This exercises deliver high benefits in a Short period, structured TimeframeMake it ideal for athletes with tight charts.

Who should use workout 5--3-2-1?

Ideal for:

• The athlete and the field athlete
• 5k, 10k, or middle runner
• Athlete CrossFit or sports team
• Customers looking for cardio hiit with structured
• Professional rights specialist (police, soldier, fire officials)

Modifications based on the level of strength

Tips for performance

• Use the apps or distance app To maintain accuracy
• Define target distance If using the road (eg, aim for 1,200m for 5 minutes)
• Boot the support and warmly warm boot to avoid injury
• Follow your work to Progress pace Over time

For example 5--3-2-2-14-level monitoring (medium)

• 5 minutes @ 10k Pace (eg 6: 6: 30 / mile) → 2 Min Jog
• 4 minutes @ 5k Pace (eg 6: 00: 00: 00 / muble) → 2 Min Jog
• 3 minutes @ Faster than 5 pace (eg 5: 45 / mile) → 90 seconds
• 2 minutes @ Miles Paace → 1 minute jog
• 1 minute @ Sprint → Full Recovery / Recovery Jog

Summary

Have 5--3-2-1-2-1 Following the exercise Is a way of active training methods, with better efficiency Speed, patience, and performance on the day. The descent structure it challenges the body to sustain the results when it makes uncomfortable minds.

Whatever you are a runner, field athlete, or someone is looking to destroy Cardio Cardroute, this workout gives the same sense.

Ether

1. BOOKESESS M, LAsten PB. High-force interval training, solutions to disable programming. Sports with. 2013; 43 (5): 313-338. https://pdoi.org/101,107/s40279-09-00-1-1
2. Lauresaen PB, Jenkins DG. Scientific basis for a high distance training. Sports with. 2002; 32 (1): 53-73. https://00.2.2165/00007/00007/00007-200232010-0000-00003
3. American Sports University. ACSM advice for exercise test and prescription11th version.