Stryd.os PowerSkater Advanced Level Workouts

PowerSkater Intensity Challenge

Goal : Push your power skating limits with high-intensity PowerSkater intervals.

Duration : Approximately 45-50 minutes

Level of Intensity : Advanced

Cord Recommendation : Red or Blue

Warm-Up:

• 5-10 minutes of light jogging or jumping rope

Main Workout : This challenging workout consists of longer, intense PowerSkater intervals.

Interval 1: PowerSkater (High Intensity)

• Perform PowerSkaters for 60 seconds.
• Focus on full extension and engaging core, quads, glutes, hamstring & calf on each stride.
• Use your arms to mimic skating motion for added engagement (light tension in the arms). *option to add your stick in your top hand.

Recovery 1: Active Rest

• 20 seconds of full body planks / 10 seconds of slow walking
• Focus on bringing the heart-rate down.

Interval 2: PowerSkater (High Intensity)

• Perform PowerSkaters for 60 seconds.

Recovery 2: Active Rest

• 20 seconds of full body planks / 10 seconds of slow walking.

 Interval 3: PowerSkater (High Intensity)

• Perform PowerSkaters for 60 seconds.

Recovery 3: Active Rest

• 20 seconds of full body planks / 10 seconds of slow walking.

Interval 4: PowerSkater (High Intensity)

• Perform PowerSkaters for 60 seconds.

Recovery 4: Active Rest

• 20 seconds of full body planks / 10 seconds of slow walking.

Interval 5: PowerSkater (High Intensity)

• Perform PowerSkaters for 60 seconds.

Recovery 5: Active Rest

• 30 seconds of slow walking or standing in place.

Interval 6: PowerSkaters (High Intensity)

• Perform PowerSkaters for 60 seconds.

Recovery 6: Active Rest

• 20 seconds of full body planks / 10 seconds of slow walking.

Cool Down:

• 5-10 minutes of gentle static stretching for your quadriceps, hamstrings, calves, and hip flexors.
• Focus on deep breaths to help your body recover.

Notes:

• This is an advanced workout that requires a high level of fitness.
• Focus on maintaining good form throughout the PowerSkater intervals.
• The short active rest periods are designed to challenge your endurance.
• If you're new to this type of intense training, consider starting with shorter intervals and gradually increasing the duration as you progress.
• This demanding PowerSkater workout will push your limits and help you build the power, agility, and endurance required for top-level skating performance.