FAQs

After completion of the course you have the option for continued membership at just €19.99 monthly.

You should substitute an active recuperation week prior to the event.

Provided conditions are safe and you can to do the workout uninterrupted remaining at your target heart zones then by all means ride outside.

Provided conditions permit you to do the workout uninterrupted and remain at your target heart zones then you may run outside.

Yes, if you feel sufficiently motivated you can use any item of equipment for a Green zone workout. However most people find it very tedious to do Green zone endurance training with a rowing machine or heavy bag on a regular basis.

No. The force involved in an all out effort of less than one minute is likely to lead to injury.

No. A treadmill does not lend itself to explosive high speed accelerations. ( However you may sprint outdoors on a track )

The personalised workout calendar has been specifically formulated to take into account many physiological and mechanical factors to tune the sequencing of workouts. It may be possible to substitute another item of equipment but for optimal workout  results try to use the specified equipment.

You can estimate your intensity level by feel and ability to talk ( see description of the Red, Orange and Green zones) However, for optimal results you should use the target heart rates obtained from the F.A.S.T. zone calculator.

You can estimate your intensity level by feel and ability to talk ( see description of the Red, Orange and Green zones) However, for optimal results you should use the target heart rates obtained from the F.A.S.T. zone calculator.

Wait a day or until you have recovered from the F.A.S.T. zone test. Then repeat the test.

Recommence your training starting from weeks 8 – 12 of your personalised workout schedule. But first must repeat the F.A.S.T. zone testing again to find your new H.R values. Enter the new test numbers into the F.A.S.T. zone calculator. Now use your new target H.R. zones to ensure that you continue to progress to the next level of performance.

Provided your physician has given you approval then you may participate in  the Maclife F.A.S.T. workouts.

Yes! Women can perform the workouts equally effectively.

Answer – Yes. You can do the Maclife F.A.S.T. program as a stand alone workout or as a conditioning component to your fight training.

Answer – See the overtraining section on the website to determine when you are fit again for training.

Answer – You should complete with the missed workout and continue on from there with the program.