⚽ Fitness

Jan Machala

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Match Simulation — Full 90 Min

Phase 3
Week 11·Sunday
Week 11: simulate full 90-minute match demands.
5 exercises
5 total sets
~13 min
estimated

Exercises

1

Dynamic Warm-up

1 × 600s

cardioZ1

Full match warm-up protocol

2

Block 1 — First Half Z3–Z4

1 × 2700s

cardioZ3

45 min first half simulation

3

Half-time Break

1 × 900s

cardioZ1

15 min. Light movement, hydrate.

4

Block 2 — Second Half Z4

1 × 2700s

cardioZ4

45 min. Push intensity.

5

Cool-down

1 × 600s

cardioZ1

10 min easy jog + stretch