Cornerstone Fitness

A great send off for a great kid!

I’m excited to be a part of this athletes journey as he gets an opportunity to compete against the best in the state this weekend.

Good luck Gaddiel!

Sundays are for intervals!

The 4x4 interval training method, involves four minutes of high-intensity exercise (85–95% max heart rate) followed by three minutes of active recovery, repeated four times. It is designed to rapidly boost VO2 max and cardiovascular fitness, typically performed 1–2 times per week.

Here is how to do it…
✔️ Warm-up: 5–10 minutes of light intensity (60–70% heart rate).
✔️ High-Intensity Segment: 4 minutes at 85–95% of maximum heart rate (hard to talk, heavy breathing).
✔️ Recovery Segment: 3 minutes of low-intensity movement (e.g., light jog, slow cycling).
✔️ Repetitions: Repeat the 4-min hard/3-min easy cycle 4 times #.
✔️ Cooldown: 5–10 minutes of light activity.