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The Pear – Dreaded Estrogen – Part 2

In Part 1 I dealt with – the best form of exercise for people who have high levels of estrogen, strength or aerobics or pilates?

Here is a 6 week sprint program. This is to be followed only twice per week as the intensity levels are too great. If you are pushing yourself then you will feel the delayed onset muscle soreness for days thus unable to do this workout daily.   It makes me laugh when I hear people sprinting everdyday!! I undertsnad there are varying abilities and starting  poitns for everyone so I composed a step Interval program.

Day Distance Intensity Sets/reps Rest in between reps
1 10 yards 80%- moderate 2x 10 30 sec rest with 2 min rets in between sets
2 100 yards 80%- moderate 1×10 75sec
3 10 and 30 yards 80%- moderate 1×10 x 10 yards

1 x 10 X 30 yards

 45 sec

60sec
4 100 and 150 80%- moderate 1 x 5 x 100 yards

1x 5 x 150 yards

 75 sec

2 min
5 10 and 20 yards 100% 1x 8 X 10 yards

1x 6 x 20 yards

 60sec

90sec
6 100 80% 1x 15 2min
7 20 and 40 yards 100% 1 x 8 20 yards

1 x 6 x 40 yards

 2 min

2min
8 100 yards 100% 1 x12 3 min
9 40 yards 100% 1 x 12 2min
10 100 and 150 yards 100% 1 x 8 x 100 yards

1 x 4 x 150 yards

 3min

4min
11 40 and 60 yards 80% 1 x 8 each 2 min
12 150 yards 80% 1 x 8 3min