Week 7

Please note that it is advised to have 1 break day between each session you do in order to ensure recovery and muscle growth

Session 1

In this session you will be doing be doing progressive intensity interval training that will push you physically and mentally

Nutritional Plan (Advised)

Advised Meals:

Breakfast - 2 Hard boiled eggs (Protein).

Lunch - Tomato salad with rocket (Potassium, Vitamin B7, Fiber).

Dinner - Whole grain pasta with mushrooms (Fiber, Vitamin C, Carbs).

Please Note: Use this website in order to find out the calorie intake you need each day in order to maintain your weight or go into deficit if you wish to lose weight. Match the amount of food you take in from the advised meals to the amount of calories to reach your fitness goals.

Workout Plan (Click to Drop Down)



Session 2

In this session you will be doing 5/2/5/2 interval training. This will allow you to improve your time at higher speeds.

Nutritional Plan (Advised)

Advised Meals:

Breakfast - 2 Fried eggs(Protein).

Lunch - Chicken and Peas (Potassium, Vitamin B7, Fiber).

Dinner - Lentil soup (Fiber, Vitamin C, Carbs).

Please Note: Use this website in order to find out the calorie intake you need each day in order to maintain your weight or go into deficit if you wish to lose weight. Match the amount of food you take in from the advised meals to the amount of calories to reach your fitness goals.

Workout Plan (Click to Drop Down)



Session 3

In this session you will be doing high intensity interval training going past 17kph.

Nutritional Plan (Advised)

Advised Meals:

Breakfast - Oat pancakes with strawberry (Antioxidants, Vitamin C, Fiber, Carbs).

Lunch - Lettuce and cucumber salad (Potassium, Fiber).

Dinner - Pumpkin Soup (Antioxidants, Vitamin C, Carbs)

Please Note: Use this website in order to find out the calorie intake you need each day in order to maintain your weight or go into deficit if you wish to lose weight. Match the amount of food you take in from the advised meals to the amount of calories to reach your fitness goals.

Workout Plan (Click to Drop Down)