Are you up for a challenge on your cardio day (s)? I mean the ultimate challenge.

Try out a 1 hour cardio workout as defined by scooby. They consist of scoobervals. Kind of like high intensity intervals, but scooby style. Notch it up a level !

Ok, enough spin.

Here is the workout (Reprinted here for your convenience):

http://scoobysworkshop.com/scoobervals/

7 min warmup

Speed test (3min)

1 min max speed (note speed at end)

2 min rest

calculate 80% of your one minute max

Repeat 3x (21min)

5 min at 80% max, hold speed 80%

2 min rest

Repeat 5x (15min)

2 min max

1 min rest

2 min additional rest

Repeat 6x (12 min)

1 min max

1 min rest

It can be done with any type of cardio equipment or even just your body.

Essentially, it is a killer! You will want an hr monitor and be able to watch it closely through the hour. He has a video of him doing it on a stationary bike if you want get an understanding of it, but with someone else doing it. You can even do it in tandem with scooby if you feel inclined.

Think you can do this cardio workout? I know you want to... However, do remember you should be fairly fit before attempting this. It will push your conditioning into the stratosphere. You will be winded. You will feel your heart pumping really fast. You will be sweating bullets. Push yourself to the edge, but be safe about it.

I am going to try out it on my treadmill tomorrow with my trusty hr monitor. If I survive ( tongue in cheek), I will post back and plan on doing it 1-2 times a week (instead of my shorter sprint workouts). I like that you can even do it with burpees (reminds me of when we had a burpee met-con at crossfit; that was definitely death by burpees...)

This workout is a most definitely a fat blaster, but equally important, improves the athlete in you. I am all about finding different ways to become a better athlete outside of the traditional sports. You will be able to run faster, jump higher, last longer than anyone who does not have this level of vo2 training.

Now go do it! Experience it.

Let us know how it goes.

So I just completed a 5K obstacle course race this weekend (goal reached). I ran 6 miles this morning (normally 3-4 daily(goal reached). While running next to the Navy Yard, downtown DC at 0400 this morning I see a crossfit morning workout group running the stairs at Nationals Stadium. Have you gotten into the crossfit fad? I'm thinking about joining them in the morning but don't want to be the girl that can't keep up.

So I just completed a 5K obstacle course race this weekend (goal reached). I ran 6 miles this morning (normally 3-4 daily(goal reached). While running next to the Navy Yard, downtown DC at 0400 this morning I see a crossfit morning workout group running the stairs at Nationals Stadium. Have you gotten into the crossfit fad? I'm thinking about joining them in the morning but don't want to be the girl that can't keep up.

Yes, I have done cross fit for about a year. Fun stuff, but you have to be careful about going over "the line."

Tried this today, but only made it about 1/2 way before my treadmill panel malfunctioned (buttons stopped responding). It has been on last leg for a while even though it is a commercial precor (bought used off craigslist many years ago). So I switched over to elliptical. However, I just cannot generate the same power on elliptical as I can running. However, I did keep my sprints above between 154-160. Not my max as is the protocol, but I was able to complete it. Maybe next time I will do it with burpees as I know that is a heart pounder, especially of you combine it with box jumps or dead lifts. All in all, a pretty good cardio workout but I have had better cardio days. Time to start saving for a newish precor.

Edited June 18, 201412 yr by Fiddleman