Today's workout

Built for how you train. Your style: Bodyweight / calisthenics — change it in Account.

Zone interval class

45 min

3 blocks · ~45 min · heart-rate zones

Block 1 — Conditioning — Tabata

20s work / 10s rest × 8 rounds (~4 min) · Zone 5 (90%+ max HR). 20s all-out / 10s rest. Pick one hard movement and hold the pace across every round.

Block 2 — Row/Bike

3× (300–500m hard @ Zone 4 / 45s recover)

Block 3 — Floor

3 rounds: 12 DB squat-press · 12 rows · 30s plank

Track: Splat points — aim for 12+ min in Zone 4–5
Intensity: Base = conversational, Push = hard, All-out = can't talk (Zones 2 / 4 / 5)
Scaling: Hit the all-out efforts if recovery allows; back off if HR won't drop in recovery.

⚠ Use a heart-rate monitor if you have one. Ease off if dizzy. Not medical advice.

Not medical advice. Demo data only.