Stryd.os PowerSkater Intermediate Level Workouts
Interval Training Workout
Goal: Improve power, endurance, and agility using the Stryd.os PowerSkater.
Duration: Approximately 30 minutes
Level of Intensity: Intermediate
Cord Recommendation: Red
Warm-Up:
- 5 minutes of light jogging or brisk walking to warm up your muscles and get your heart rate up.
Main Workout: This workout consists of alternating intervals on the PowerSkater and active recovery periods.
Interval 1: PowerSkater
- Perform basic count STRYD on the PowerSkaters for 40 seconds. (1 Second Extension | 1 Second Hold | 1 Second Recovery)
- Focus on maintaining a 'stacked-stance' over the apex.
- Use your arms to mimic skating motion with a stick for added engagement.
Recovery 1: Active Rest
- 20 seconds of slow walking or standing in place.
- Catch your breath and prepare for the next interval.
Interval 2: PowerSkater
- Perform basic count STRYD on the PowerSkaters for 40 seconds. (1 Second Extension | 1 Second Hold | 1 Second Recovery)
- Try to maintain the same level of intensity as in the previous interval.
Recovery 2: Active Rest
- 20 seconds of slow walking or standing in place.
Interval 3: PowerSkater
- Perform basic count STRYD on the PowerSkaters for 40 seconds. (1 Second Extension | 1 Second Hold | 1 Second Recovery)
Recovery 3: Active Rest
- 20 seconds of slow walking or standing in place.
Interval 4: PowerSkaters
- Perform basic count STRYD on the PowerSkaters for 40 seconds. (1 Second Extension | 1 Second Hold | 1 Second Recovery)
Recovery 4: Active Rest
- 20 seconds of slow walking or standing in place.
Cool Down:
- 5-10 minutes of gentle stretching for your legs, hips, and lower back.
- Focus on deep breaths to help your heart rate return to normal.
Interval Training
PowerSkater and Recovery Fusion
Goal: Improve power, agility, and lower body strength through PowerSkater intervals while using squats and lunges for active recovery.
Duration: Approximately 30-40 minutes
Level of Intensity: Intermediate
Cord Recommendation: Yellow or Red
Warm-Up:
- 5 minutes of light jogging, jumping jacks, or jumping rope.
Main Workout: This workout consists of alternating intervals on the PowerSkater and active recovery periods.
Interval 1: PowerSkater
- Perform basic count STRYD on the PowerSkaters for 40 seconds. (1 Second Extension | 1 Second Hold | 1 Second Recovery)
- Focus on maintaining a 'stacked-stance' over the apex.
- Use your arms to mimic skating motion with a stick for added engagement.
Active Recovery 1: Squats
- Perform 12-15 bodyweight squats.
- Focus on proper squat form, keeping your back straight and knees in line with your toes.
Interval 2: PowerSkater
- Perform basic count STRYD on the PowerSkaters for 40 seconds. (1 Second Extension | 1 Second Hold | 1 Second Recovery)
- Try to maintain the same level of intensity as in the previous interval.
Active Recovery 2: Lunges
- Perform 12-15 alternating lunges.
- Keep your front knee aligned with your ankle and lower your back knee towards the ground.
Interval 3: PowerSkater
- Perform basic count STRYD on the PowerSkaters for 40 seconds. (1 Second Extension | 1 Second Hold | 1 Second Recovery)
Active Recovery 3: Squats
- Perform 12-15 bodyweight squats.
Interval 4: PowerSkaters
- Perform basic count STRYD on the PowerSkaters for 40 seconds. (1 Second Extension | 1 Second Hold | 1 Second Recovery)
Active Recovery 4: Lunges
- Perform 12-15 alternating lunges.
Cool Down:
- 5-10 minutes of gentle stretching for your legs, hips, and lower back.
- Focus on deep breaths to help your heart rate return to normal.