How do you perform Off-Feet conditioning?
We often see individuals doing off feet conditioning with no real thought behind it. This resource will show you what you need and when, and how to self-prescribe intensities and volumes throughout your pre-season.
We will lay out our top 6 sessions with target paces and distances to ensure you are working at the correct intensities within the session.
'Work smarter, not harder'
First thing first – Work out your Maximal Aerobic Speed (MAS).
- Get on the Watty, tick over for 5 minutes.
- Bang the fan up to level 5.
- Head down and go for 5 minutes max effort.
- Record Distance.
Use this link to find intensities and target distances for your sessions.
The Top sessions we use and prescribe
| Method | Prescription (sets x reps x work: rest) | Intensity (% MAS) |
|---|---|---|
| Low intensity steady state | 1 x 30-45 minutes | 85% |
| Extensive intervals | 3-4 x 8 minutes ON / 3-minutes OFF | 88% |
| Long high intensity intervals | 4-6 x 4 minutes ON / 2-minutes OFF | 94% |
| Intensive short intervals | 2-3 sets x 3-4 reps x 2 minutes ON / 1 minute OFF | 104% |
| Short high intensity intervals | 2-3 sets x 5-6 reps x 30 seconds ON / 30 seconds OFF | 113% |
| Tabata | 2 sets x 8 reps x 20 seconds ON / 10 seconds OFF | 120% |
Why do we use MAS?
We find it gives us and our athletes a targeted session, rather than just going for total punishment.
MAS will give you a distance to try and achieve within each interval, ensuring you are working at the correct intensities and you are gaining as much as you can from the sessions.
