Build Your Engine
By QHP Training
"Build Your Engine" is catered for anyone who is looking to improve their overall aerobic capacity, endurance and power output.
You will also gain a better understanding of pacing when it comes to cyclical exercises or functional workouts.
The program is 9 weeks long and consists of 5 sessions per week, each lasting up to 60 minutes.
Within the 9 weeks there are 3, 3 week cycles, comprising of various time domains and intended stimulus within each block.
Each session can be used as an additional program to compliment a strength or skill block, or can be used solely on its own.
Prior to starting you will have to do 4 test workouts, which will be used to determine paces for the sessions as well as providing you with a number to retest at the ned of the block to see your improvements.
Do not complete any of the testing workouts on the same day, make sure you warm up properly for each them and ensure you give them all 100% effort.
The 4 test workouts are :
- 1 minute Max Effort Air Bike / C2 Bike (calories / watts)
- 5km Row time trial
- 10 minute Max Calorie Air Bike / C2 Bike
- “Mikko’s Triangle”
40 minute EMOM :-
min 1 = Calorie Row
min 2 = Calorie Air Bike
min 3 = Calorie Ski Erg
min 4 = REST
*The aim for Mikkos is to complete the same calories on each machine for each round.
Rx is usually 20 for men and 15 for women.
What is included in our E-Books?
Our diverse and ever-expanding collection of E-Books are designed to hone in on different client requirements and demands. Whether you need to enhance a certain element of your training, or simply prefer an all-encompassing workout plan to follow, our E-Books have you covered.
What happens when I purchase a QHP E-Book?
Are the movements in the E-Book easy to follow?
All of the movements that you will find in our E-Books can also be viewed on our Online Movement Library. This Online Movement Library breaks down all of the exercises, techniques, and demonstrates scaleable options to suit your fitness level.