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By Coach Brian MacKenzie, Training Mask

Exercise
Using an Assault bike or treadmill or going for a run or use a stationary bike

Warm Up:
5 sets of :20 no mask / :40 no mask
Then with mask on 5 sets of :20 / :40...
*:20 is always hard, :40 is always easier.

Main Set:
10 sets of 1:00 no mask (go hard) / 3:00 mask on (go easy)

Apply this for 1 time per week. Advanced athletes 2X per week. Maximum 3X per week.
*Understand how hard you can go in the warm up compared to how easy, so that when the main set starts you won't get tired out.

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