Recommendations for 6-30-40

Intensity

The rest times are longer than the work times in this interval. The relatively long breaks, reduce the mental load. You can fully concentrate on a high mechanical muscle stimulation during the sets. By choosing the optimal strength levels (see below), you will perform at least the last two sets at your absolute limit with high intensity.

SET 1
Warm up 70%
SET 2
Give more 80%
SET 3
Go for it now 90%
SET 4
Go to your limit 100%
SET 5
Go to your limit 100%
SET 6
Once again, give it all 100%

Strength Levels

You start this interval at a challenging level for you (see below for warm-up). The goal is that the first 3 sets, within the 30 seconds, bring you closer and closer to your limit. Increase one level per set. From set 4 you are at your limit. If necessary, you can go back one level for the last sets. The illustration shows a possible sequence of the 6 sets.

Increase

If you manage sets 4-6 on the same level, you increase one level on set 1 and the whole thing starts all over again.

Warm up

We recommend a short warm-up series before the actual interval. You can do the exercise at an even lower level for 30-60 seconds in a controlled manner and at a low execution speed. In this way you will achieve a good blood circulation in the muscles.

Speed of execution

Choose the speed so that you do a minimum of 8 and a maximum of 12 repetitions in the 30 seconds.