WARM-UP: Bike, Jog or Rowing Machine

Choose one of the following and go for 6 minutes. Bike Start very easy and get your legs moving. Gradually increase the pace, but keep the effort comfortable. You should feel warmer and more ready to train, not tired or out of breath. Jog Start with an easy, relaxed jog. Gradually increase your pace as you warm up, but stay well below a hard running effort. The goal is to increase body temperature and prepare your legs for training, not to create fatigue. Rowing Machine Start with a light, controlled pace and focus on smooth, consistent strokes. Gradually increase the pace as you warm up, but keep the effort comfortable throughout. You should finish feeling warm and ready to train, not fatigued.