60 Seconds In The Gym With Jonny Walker
Maintaining your regular training can be difficult when travelling between races. Enduro21 teamed up with Jonny Walker in the gym to find out how he keeps in tip top shape while recovering from his recent elbow injury…
“It can be difficult to get your regular training sessions done when your are on the road travelling to races. It’s not always easy to access a gym. This is a routine I try to stick to when I’m away from home. The best bit about it is that it doesn’t require much gym machinery to get it done, so anyone can do it anywhere.
“To get started I spend about 20 minutes warming up on the exercise bike. Nothing too strenuous, just enough to get your body loosened up and the blood flowing. You’ll need that energy later.
“Next is a series of cardio exercises. You don’t need any dumbbells or anything like that, just your own body weight. A set consists of doing five of burpees, burpee jumps, push-ups and jumps. In total I’ll do 10 sets without any rest between them.
“By the last couple of sets you can really feel the burn. Lactic acid builds up in your arms and legs and you think your lungs are going to explode but you’ve got to keep pushing through – it’s worth it!
“After a five-minute rest I get back on the exercise bike and do a series of sprints. Set the resistance to resemble an incline – it should be hard to cycle but not impossible.
“Get the stopwatch out. Sprint for ten seconds then idle for ten. Repeat this 10 times. It’s always important to cool down so once you finish slacken off the resistance completely and idle until your heart rate comes back down.
“That’s about it. Depending on your level of fitness I suggest set a target of five sets and then build from there. If you don’t have access to a gym or an exercise bike jog for 10 minutes to warm up and for the sprints set two cones or markers in your driveway or garden and run between those.”
Simples – so what you waiting for. Go get fit…