A great conditioning session from Loughborough Lightning S&C coach Emily Palmer to help you improve your aerobic engine.

• 4 mins on @80-85% max heart rate

• 2 mins off

Repeat 6-12 times - this should take roughly 30-60 mins total.

This session delivers a huge conditioning stimulus to develop physical qualities whilst saving on-feet budget (ideal for freshness or more rugby training).

You can mix up machines for this conditioning top up using the rower, bike or ski erg!