037 : 026 CAPACITY + INTERVALS

A rib injury has kept me off the mats in jiujitsu lately, so I wanted to put together something simple that hit a similar conditioning feeling as rolling but where I didn’t have to flex my spine. it certainly isn’t the same, but this is as close as I can get this week. 

Warmup

5-minute easy airbike

5 minutes of 15 seconds hard and 45 seconds easy

work

6x:30/:30 Airbike

immediately into 4 minutes double KB rack hold  as the “rest”

3 rounds total

Finisher

5 minutes max calories airbike

:30 nasal breathing only, :30 free breathing, alternating. 

5-minute max calories on airbike while triangle breathing

Flow

There isn’t much pacing here, :30 hard work and :30 easy spinning for 6 minutes. the rest piece here is truly focused on recovery. after the 6 minutes hop off the bike and go directly into the double KB rack hold, once the 4 minutes are up ditch the kettlebells and go right back into the airbike intervals. 

For the finisher, try and be honest with yourself. in and out through the nose during the work intervals, and whatever you need during the rest. Aim for max calories overall. If you accidentally start mouth breathing during the work intervals take your feet off the pedals and spend at least 5 seconds not pedaling and getting your control back. 

Triangle breathing, if you’re not familiar, is breathing in through your nose for 3 seconds, holding full for 3 seconds, and then out through the mouth for 3 seconds. Again, if you lose the thread, take your feet off the pedals and spend a minimum of 5 seconds trying to get everything back under control.