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The official training program to prepare for the 4X4 Team Challenge

The official training program to prepare for the 4X4 Team Challenge

October 18, 2012 - By Karine Larose, M.Sc.

Temps de lecture 6 minutes

For its 5th edition of the 30 minute workout to help out the Fund, Nautilus Plus members and non-members are invited to actively support the cancer prevention and treatment research.

Participting is easy : You contribute $25 by registering online or in one of our centers, you receive your official 30 minute workout to help out… the fund T-shirt, and you perform 30 minutes of cardiovascular activity on the 18th of November* and try to burn a maximum of calories in 30 minutes. You may also choose to participate to the 4X4 team challenge (new this year!).

The 4X4 Team Challenge :
In teams of 4 people, raise a minimum of $250 (per team). You can register in one of our centers. Upon registration, each member will receive an official 30 minute workout to help out… the fund T-shirt.

What is the challenge?

Each member will perform 4 times 30 minutes at their maximum of cardiovascular exercise consecutively on 4 different cardio machines, that is, the stationary bike, the treadmill, the elliptical, and the stair master. Therefore, during 2 hours, the four team members will make a rotation every 30 minutes to switch cardio machines. The objective is to burn a minimum of 5000 calories per team.

For those who will participate to the 4X4 Team Challenge, here is the free official training program to prepare for this 2 hour workout! The workout has been developped by Martin Lacharité, Director of physical activity development and training at Nautilus Plus.

Click on www.30minutesafond.com/en/ for more details and how to register.

* The event will take place on November 19 at our Place Victoria, Place Montréal Trust, Cour du Roi, Centre-Ville Est, Quartier des spectacles, and Place Québec branches.

4 X 4 challenge | 4-week training plan

In order to prepare you for this challenge that will add up to two hours of cardiovascular work split over 4 exercises of 30 minutes each, we are offering you a 4-week training plan made up of 3 sessions a week. Each of them will last from 30 to 90 minutes. Two of them will use interval training, and the longer one will consist of moderate intensity cardiovascular work. Leave a minimum of 48 hours between sessions. During these 4 weeks, you can add 1 or 2 weekly muscular training sessions for your upper body, but make sure that you keep most of your energy for your cardio sessions.

To guide you regarding the level of intensity to reach for each of your sessions, I suggest that you use the Karvonen formula:

((220-age) – heart rate at rest) X (% goal intensity) + heart rate at rest

Here is an example of a 40 year old individual with a heart rate at rest (when getting up) of 60 beats per minute who wants to determine what 80 % of his maximum intensity is:

((220-40) – 60) X 0,80) + 60 = 156 beats per minute

Thus, for each training session, a training intensity in % will be recommended to you. It is however possible that the target heart rate training zone may be difficult to maintain, depending on individual capacity. When doing intervals, respect your perceived exertion, but what’s more important is to be able to repeat all intervals at the same intensity. During your active rest periods, decrease sufficiantly your intensity in order to start the next interval with the same energy and intensity.

Week 1

Session 1 (total of 32 minutes)

Session 2 (total of 32 minutes)

Session 3 (total of 60 minutes)

Stationary bike (10 min)
2 min warm-up: 50-60 %
8 times 30-second intervals at 80-90 %, with 30 seconds of active recovery at 50-60 % between intervals

Treadmill (10 min)
2 min continuous: 50-60 %
8 times 30-second intervals at 80-90 %, with 30 seconds of active recovery at 50-60 % between intervals

StairMaster (12 min)
2 min continuous: 50-60 %
8 times 30-second intervals at 80-90 %, with 30 seconds of active recovery at 50-60 % between intervals
2 min active recovery: 50-60 %

Elliptical (10 min)
2 min warm-up: 50-60 %
8 times 30-second intervals at 80-90 %, with 30 seconds of active recovery at 50-60 % between intervals

Stationary bike (10 min)
2 min continuous: 50-60 %
8 times 30-second intervals at 80-90 %, with 30 seconds of active recovery at 50-60 % between intervals

Treadmill (12 min)
2 min continuous: 50-60 %
8 times 30-second intervals at 80-90 %, with 30 seconds of active recovery at 50-60 % between intervals
2 min active recovery: 50-60 %

Elliptical (15 min)
Continuous: 60-70 %

Stationary bike (15 min)
Continuous: 60-70 %

Treadmill (15 min)Continuous: 60-70 %

StairMaster (15 min)Continuous: 60-70 %

Week 2

Week 2

Session 1 (total of 50 minutes)

Session 2 (total of 50 minutes)

Session 3 (total of 60 minutes)

StairMaster (16 min)
2 min warm-up: 50-60 %
7 times 60-second intervals at 90-100 %, with 60 seconds of active recovery at 50-60 % between intervals

Treadmill (16 min)
2 min continuous: 50-60 %
7 times 60-second intervals at 90-100 %, with 60 seconds of active recovery at 50-60 % between intervals

StairMaster (18 min)
2 min continuous: 50-60 %
7 times 60-second intervals at 90-100 %, with 60 seconds of active recovery at 50-60 % between intervals
2 min active recovery: 50-60 %

StairMaster (16 min)
2 min warm-up: 50-60 %
7 times 60-second intervals at 90-100 %, with 60 seconds of active recovery at 50-60 % between intervals

Stationary bike (16 min)
2 min continuous: 50-60 %
7 times 60-second intervals at 90-100 %, with 60 seconds of active recovery at 50-60 % between intervals

Elliptical (18 min)
2 min continuous: 50-60 %
7 times 60-second intervals at 90-100 %, with 60 seconds of active recovery at 50-60 % between intervals
2 min active recovery: 50-60 %

Treadmill (15 min)Continuous: 70 %

Stationary bike (15 min)Continuous: 70 %

Elliptical (15 min)Continuous: 70 %

StairMaster (15 min)Continuous: 70 %

Week 3

Session 1 (total of 62 minutes)

Session 2 (total of 62 minutes)

Session 3 (total of 80 minutes)

Stationary bike (20 min)
2 min warm-up: 50-60 %
6 times 120-second intervals at 90-100 %, with 60 seconds of active recovery at 50-60 % between intervals

Treadmill (20 min)
2 min continuous: 50-60 %
6 times 120-second intervals at 90-100 %, with 60 seconds of active recovery at 50-60 % between intervals

StairMaster (22 min)
2 min continuous: 50-60 %
6 times 120-second intervals at 90-100 %, with 60 seconds of active recovery at 50-60 % between intervals
2 min active recovery: 50-60 %

Elliptical (20 min)
2 min warm-up: 50-60 %
6 times 120-second intervals at 90-100 %, with 60 seconds of active recovery at 50-60 % between intervals

Stationary bike (20 min)
2 min continuous: 50-60 %
6 times 120-second intervals at 90-100 %, with 60 seconds of active recovery at 50-60 % between intervals

Elliptical (22 min)
2 min continuous: 50-60 %
6 times 120-second intervals at 90-100 %, with 60 seconds of active recovery at 50-60 % between intervals
2 min active recovery: 50-60 %

Treadmill (20 min)Continuous: 70 %

Stationary bike (20 min)Continuous: 70 %

Elliptical (20 min)Continuous: 70 %

StairMaster (20 min)Continuous: 70 %

Week 4

Session 1 (total of 32 minutes)

Session 2 (total of 32 minutes)

Session 3 (total of 120 minutes)
4X4 TEAM CHALLENGE DAY

Stationary bike (10 min)
2 min warm-up: 50-60 %
8 times 30-second intervals at 90-100 %, with 30 seconds of active recovery at 50-60 % between intervals

Treadmill (10 min)
2 min continuous: 50-60 %
8 times 30-second intervals at 90-100 %, with 30 seconds of active recovery at 50-60 % between intervals

StairMaster (12 min)
2 min continuous: 50-60 %
8 times 30-second intervals at 90-100 %, with 30 seconds of active recovery at 50-60 % between intervals
2 min active recovery: 50-60 %

Elliptical (10 min)
2 min warm-up: 50-60 %
8 times 30-second intervals at 90-100 %, with 30 seconds of active recovery at 50-60 % between intervals

Stationary bike (10 min)
2 min continuous: 50-60 %
8 times 30-second intervals at 90-100 %, with 30 seconds of active recovery at 50-60 % between intervals

Elliptical (12 min)
2 min continuous: 50-60 %
8 times 30-second intervals at 90-100 %, with 30 seconds of active recovery at 50-60 % between intervals
2 min active recovery: 50-60 %

*Don’t miss the Nov. 14 article on this blog for nutritional tips to enhance your performance.

Stationary bike (5 to 10 min)
Before the beginning of the challenge, a continuous warm-up at 50-60 %

4X4 Team challenge

Stationary bike (30 min)

Elliptical (30 min)

StairMaster (30 min)

Treadmill (30 min)

Note: The order can vary.

The official training program to prepare for the 4X4 Team Challenge is a post from Nautilus Plus. The Nautilus Plus blog aims to help people in their journey to fitness through articles on training, nutrition, motivation, exercise and healthy recipes.
Copyright © Nautilus Plus 2012