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Jump Rope · intervals · 23 min

Jump Rope Conditioning

Longer 60-second sets for the well-adapted — calves need time first.

Step 1 of 18

Warm-up

Z1 recovery

4:00

Very easy, almost lazy · RPE 2–3 · You can sing

Easy and loose — let the heart rate rise gradually.

Full session

  1. Warm-up4 min · Z1 recovery
  2. Jump (1/8)1 min · Z4 threshold
  3. Rest (1/8)1 min · Z1 recovery
  4. Jump (2/8)1 min · Z4 threshold
  5. Rest (2/8)1 min · Z1 recovery
  6. Jump (3/8)1 min · Z4 threshold
  7. Rest (3/8)1 min · Z1 recovery
  8. Jump (4/8)1 min · Z4 threshold
  9. Rest (4/8)1 min · Z1 recovery
  10. Jump (5/8)1 min · Z4 threshold
  11. Rest (5/8)1 min · Z1 recovery
  12. Jump (6/8)1 min · Z4 threshold
  13. Rest (6/8)1 min · Z1 recovery
  14. Jump (7/8)1 min · Z4 threshold
  15. Rest (7/8)1 min · Z1 recovery
  16. Jump (8/8)1 min · Z4 threshold
  17. Rest (8/8)1 min · Z1 recovery
  18. Cooldown3 min · Z1 recovery