One of my go to sessions to build fitness fast is High Intensity Interval Training (HIIT). The most basic of this is to do an activity for 1 minute (sustained hard pace) and rest for 1 Minute and then repeat this 10 times through, becomes a 20 minute workout not including warm up and cool down.
For me the workout looks like this:
Slow jog for 5 minutes
12 duck waddles forward
12 duck waddles back
Walking lunges for 10 meters
6 to 10 small sprints (20 meters) with a rest between each one, and increasing in pace each time until ending at around 80 percent.
Main effort: 1 minute @ 3 min 30 sec a kilometre – 1 minute walking (repeat 10 time through)
Slow jog (6 minute a kilometre pace) for 500m
5 sets of 10 air squats and trunk rotations
Long walk and a coffee.
There is a function in there to track your fitness on a graph. I find this is very inspiring and motivates me to add data all the time.
When I was racing triathlon, I knew that I had done the work if my fitness was up around 72CTL – I knew I would beat most people at that number if I was having a good day – to put that into perspective I am at 6CTL now (yes 6)…. and can run around 5min kilometres if I have too.
Its worth experimenting with the software and costs around $119US a years subscription.
Training peaks is a great tool as long as you have the reliable hardware. I’ve always used Garmin and it hasn’t let me down – although it wasn’t until recently that they have added apps that track HIIT well. If you are serious about training, I would give the Apple watch a miss unless you really need to send poomoji’s during a burpie-a-thon.