⚽ Fitness

Jan Machala

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Match Simulation — Full Intensity

Phase 3
Week 10·Sunday
Week 10: push intensity. Z4 target for most of block 2.
5 exercises
5 total sets
~13 min
estimated

Exercises

1

Dynamic Warm-up

1 × 600s

cardioZ1

Full protocol

2

Block 1 — Position Runs Z3–Z4

1 × 1800s

cardioZ3

30 min. Mix Z3 and Z4.

3

Walk Rest

1 × 300s

cardioZ1

5 min

4

Block 2 — Position Runs Z4

1 × 1800s

cardioZ4

30 min. Push to Z4 target.

5

Cool-down

1 × 600s

cardioZ1

10 min easy