Endurance training
4 x 4-intervals
6 min. warm-up.
4 x 4-min. intervals separated by 3 min. active recovery. Run or walk uphill outside or on a treadmill with 5-20% inclination. Intensity 85-95% of maximum heart rate (you should breathe heavily, but not become stiff or have other discomfort). After a 4-minute interval, you should be able to tell yourself that you could have managed one more minute. You should expect to spend 90-120 seconds getting into the training zone (lower end of the 85-95% of maximum heart rate) on the first interval, and about 60 seconds on the next ones.
Walk/jog during the active recovery periods at a similar pace as the warm-up. The training session terminates with 3 minutes walking/jogging at the end. When you finish the session, you should feel that you could have done one more interval.
One session takes 34-38 minutes.
Strength training
Maximal strength training
We recommend that exercises such as squats or leg press are prioritized, as lower extremities are particularly closely linked to performance in everyday activities. The principles described here can also be applied to other strength training exercises.
Squats (free weights), or leg press down to 90 degrees in the knee joint. Execution: Slowly down – short stop – maximum mobilization of force back up to the starting position.
1-3 warm-up sets with the same exercise type/equipment as during training with low to moderate weights, here you typically lift between 15-6 times per set.
4 sets of 4 repetitions – so heavy that you couldn't have added more weights to the barbell or the exercise equipment. 2-3 minutes break between each set. If you are able to lift 5 repetitions, you are ready to increase the weight (typically 5-10 kg).
One session takes about 15 minutes to complete after warm-up.