World Gym Challenge - Creating Your Own Gym Circuit 2

The right circuit for you ...

World Gym Challenge is all about EFR (Equal Fitness Racing) . This means that each circuit is is categorised into 3 levels of fitness :

• Beginner
• Intermediate
• Advanced

World Gym Challenge is a race format and is based on two forms of racing.

• Time Trials - Single Lane
• Race Mode - Multi Lane Racing

It is important to recognise the level of fitness that you are in, before you think about Creating the right circuit for you. As each circuit will form a stabilizing platform in to getting fitter and fitter as the time goes by. If you have never competed before, then the opportunity to challenge yourself in the gym with your own Circuit is a great introduction.

Setting up your own gym circuit ...

Each gym has various pieces of weight based exercise equipment. mixed with CV stations. So when creating your own Time Trial you first need to look at the layout of your gym and ask yourself these SMART questions.

• Safety - Is the transition safe from exercise to exercise?
• Measurement - Will I be able to repeat the circuit without forgetting the rep/distance range?
• Access - What will happen if a piece of equipment is being used when I need to use it?
• Responsible - The area you use needs to be left as you found it.
• Time - How long will each circuit take?

Gym etiquette is important and when using the gym circuit you have created always think about consideration of other gym users, who have there own training to continue while you do yours.

Taking the first step ... CV only

It is best to always enter the gym with a positive mental attitude (PMA) with a thought out gym challenge which you have created and know exactly what you are going to do and how long it will take you. This will ensure that each visit to the gym is making efficient use of the time you spend in a gym.

You must have a watch with a stopwatch function - this is your perfect training partner.

WGC Created 3 standard Gym Challenges that involve only the Treadmill - Bike - Concept 2 rower.

The modern range of CV equipment.

Predominately in any gym challenge the three main pieces of equipment being used is the:

• Treadmill
• Bike
• Concept 2 Rower

It is important to use these pieces of equipment and become adapted to your limitations. So WGC created set challenges that you can do in any visit to the gym.

The 3 standard CV Gym Challenges

Treadmill - The WGC Treadmill Challenge was introduced to push you to your very limits over a staged process of inclines and speed adapt ion.

The WGC Treadmill Circuit ...

• The speed of the treadmill cannot change during the 1000 m distance
• Starting at 0% incline - at every 200m the incline is raised by 2% till the final 200m is completed at 8% incline.
• On completion of 1000 m you must have a 100 m recovery at 3 kph.
• Then repeat 5 circuits.
• You cannot change the speed on the 1000 m inclines.

Level of Status ...

Bike - The Bike Circuit is there is help you in various speed tests. The aim is not fall below the minimum RPM stated.

It is recommended to use the WattBike

The Row Challenge - On this challenge we consulted one of the UK's leading sports scientists Eddie Fletcher who constructed the perfect Row Challenge for intensity and heart rate recovery.

Eddie Fletcher Row Challenge .

• Go to Enter my timings
• Go to folder Concept 2 Challenges
• Click on Eddie Fletcher Pyramid Row Challenge
• Enter timings.

• Sub 16 Male Elite
• Sub 18 - 17 minutes Male Advanced
• Sub 20 - 18 minutes Intermediate

These three gym challenges are an introduction to being able to set yourself targets and experience the intensity that Gym X Training events you will experience.

In the next lesson we look at creating the right circuit for you ...