Metabolic conditioning workouts- such as HIIT or Tabata- combine short, high-intensity bursts of activity with structured rest periods. The Internal workout type is ideal for creating these workouts in ABC Trainerize, allowing you to pre-set the time duration for both work and rest.
Follow the steps outlined in this article to create your own metabolic conditioning workout.
Step 1: Select "Interval" as Your Workout Type
- Navigate to the Master Workouts menu or open a training phase of an existing Master Program.
- Click the blue New button to launch the Workout Builder.
- Select Internal as the workout type.
Step 2: Add Exercises and Rest Times
- From the right side of the workout builder, simply drag and drop your preferred exercises into the workout timeline on the left.
- For each exercise you add, you will likely want to add a corresponding rest, as metabolic workouts typically rely on a work-to-rest ratio.
Step 3: Group Exercises and Rests into "Blocks"
- Each exercise in an Internal style workout will have a timer assigned to it. Adjust the exercise duration as needed using the drop-down menu.
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Select the checkboxes beside an exercise and its associated rest period, and click Circuit from the workout builder menu to group them together.
- Set how many rounds you want the block to repeat.
For example, to create a Tabata block, group an exercise for 20 seconds and a test for 10 seconds, and set that circuit to repeat for 8 rounds total.
Step 4: Add Rest Times Between Blocks
To provide your clients with some extra rest between exercise blocks:
- Click the Add Rest button within the workout builder menu.
- Drag and drop the rest between two blocks and adjust the rest time as needed (e.g., 1-2 minutes).
When your workout is finished, click the blue Save button on the top right of the builder.
What Your Clients Will Experience
When your client begins an Interval workout in the mobile app:
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A 10-second countdown timer will initiate before the workout starts.
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The app will then automatically guide them through each timed exercise and rest period, based on the structure you've created.
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Clear on-screen cues and countdowns help the client stay on track without needing to manually adjust anything.
