⚽ Fitness

Jan Machala

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Match Simulation — Z3–Z4 Position Runs

Phase 3
Week 9·Sunday
Soccer-specific conditioning. Simulate match demands.
5 exercises
5 total sets
~13 min
estimated

Exercises

1

Dynamic Warm-up

1 × 600s

cardioZ1

Full warm-up

2

Block 1 — Position Runs Z3–Z4

1 × 1800s

cardioZ3

30 min at match intensity. Simulate your position runs.

3

Walk Rest

1 × 300s

cardioZ1

5 min easy walk. Hydrate.

4

Block 2 — Position Runs Z3–Z4

1 × 1800s

cardioZ3

30 min second half simulation

5

Cool-down

1 × 600s

cardioZ1

10 min easy + stretch