If you’ve been sidelined by an injury, you might find yourself cross-training to maintain your fitness. But just because you can’t run doesn’t mean you can’t get a good workout in. Cycling, pool running and using the elliptical are all excellent ways to continue building your endurance while staying off your feet. Here are three of my favourite timed-interval workouts to do while stuck on the cross-train.
These workouts are about 30 minutes of working time, and can be easily modified by adjusting or removing sets if you’re looking to do something shorter. You should aim for about 10 minutes for your warmup and cooldown.
Simple repeats
This is my go-to workout if I need a quick interval session. A higher volume of shorter repeats keeps the workout interesting, since it can be very demanding mentally to stay at a high intensity for a long time while cross-training.
Workout: 30 minute of intervals; total time with rest: 48 minutes
Set 1: 3, 2, 1 minute(s) hard/1 minute easy. Rest: 2 mins easy. (Repeat 5 times.)
The ladder workout
Ladders aren’t everyone’s favourite workout, but once you get past the longest reps at the halfway point, the rest of the workout feels easy. Beginning and ending the workout with some speedwork also adds an exciting twist to the interval climb.
Workout: 33 minute of intervals; total time with rest: 53 minutes
Set 1: 8 x 30 seconds hard/30 seconds easy. Rest: 3 minutes easy
Set 2: 1, 2, 3, 4, 5, 4, 3, 2, 1 minute(s) hard/half interval easy. Rest: 3 minutes easy
Set 3: 8x 30 sec hard/30 sec easy
The all-in-one workout
The number of sets might make this workout look intimidating, but the constantly changing intervals keep you engaged and helps the workout fly by. Plus, who doesn’t love having a mix of everything?
Workout: 34 minute of intervals; total time with rest: 57 minutes
Set 1: 5 x 2 minutes hard/1 minute easy. Rest: 2 minutes
Set 2: 5 x 1 minute hard/30 seconds easy. Rest: 2 minutes
Set 3: 3, 2, 1, 2, 1, 2, 3 minute(s)/1 minute easy. Rest: 2 minutes
Set 4: 10 x 30 seconds hard/30 seconds easy
