Modelos de Treino
Programas de timer de intervalo pré-construídos para treinos populares
🔥 HIIT (Treinamento Intervalado de Alta Intensidade)
Classic HIIT
Traditional high-intensity intervals for maximum calorie burn
Beginner HIIT
Gentle introduction to interval training
Advanced HIIT
Intense intervals for experienced athletes
Sprint Intervals
Short bursts of maximum effort
Endurance HIIT
Longer work periods for stamina building
Quick HIIT
Fast 5-minute workout for busy days
💪 Treinamento Tabata
Classic Tabata
4 minThe original 4-minute Tabata protocol
Double Tabata
8 minTwo full Tabata cycles back-to-back
⚡ Treinamento em Circuito
Full Body Circuit
6 minComplete workout hitting all major muscle groups
Cardio Circuit
8 minHeart-pumping exercises for cardiovascular fitness
Strength Circuit
7 min 30sResistance exercises with adequate rest
Quick Circuit
5 min 20sFast-paced circuit for time-crunched workouts
🧘 Alongamento & Recuperação
Full Body Stretch
6 min 40sComplete stretching routine for all major muscle groups
Quick Stretch
3 min 20sEssential stretches for a quick cooldown
Deep Stretch
8 minLonger holds for flexibility and recovery
Morning Stretch
6 min 40sEnergizing stretches to start your day right
Post-Workout Stretch
8 minRecovery stretches after intense exercise
Desk Stretch
3 minQuick office stretches to relieve tension
🕉️ Fluxos de Yoga
Morning Yoga Flow
6 min 40sEnergizing sun salutation sequence to start your day
Evening Relaxation
7 min 30sCalming poses for winding down before bed
Power Yoga
10 minDynamic flow for strength and flexibility
Beginner Yoga
6 minGentle introduction to basic yoga poses
🥊 Boxe & Combate
Pro Boxing Rounds
20 minStandard 3-minute rounds with 1-minute rest
Amateur Boxing
18 minShorter 2-minute rounds for training
Shadowboxing HIIT
10 minHigh-intensity shadowboxing intervals
Heavy Bag Workout
16 minIntense bag work with active rest
Speed Bag Training
10 minQuick bursts for hand-eye coordination
🚣 Treinos de Remo
Steady State Row
24 minContinuous moderate-intensity rowing
Rowing Intervals
18 minHigh-intensity intervals with recovery
Pyramid Row
15 minProgressive intervals building intensity
🏋️ WODs de CrossFit
AMRAP 20
20 minAs Many Rounds As Possible in 20 minutes
EMOM 10
10 minEvery Minute On the Minute for 10 minutes
Cindy
20 min20-minute AMRAP: 5 pull-ups, 10 push-ups, 15 squats
Fight Gone Bad
30 min5 stations, 1 min each, 3 rounds with 1 min rest
Helen
15 min3 rounds: 400m run, 21 KB swings, 12 pull-ups
🏊 Intervalos de Natação
Sprint Training
15 minShort explosive swimming intervals
Endurance Swim
24 minLonger intervals for stamina building
🧘♂️ Meditação & Trabalho Respiratório
Quick Mindfulness
5 minBrief meditation for busy schedules
Breathwork Session
11 min 40sFocused breathing exercises with intervals
Body Scan
10 minProgressive relaxation through body awareness
Box Breathing
6 min 40s4-4-4-4 breathing pattern for calm
Morning Meditation
10 minGentle awakening practice to start your day
Como Usar Modelos
- • Clique em Iniciar Treino em qualquer modelo para carregá-lo no timer de intervalo
- • Os modelos são pré-configurados, mas você pode ajustar as configurações antes de iniciar
- • Ative anúncios por voz para orientação de treino sem uso das mãos
- • Suas sessões de treino são automaticamente salvas no histórico
- • Crie seus próprios modelos personalizados e salve-os para acesso rápido
Esses modelos são projetados para ajudá-lo a começar com treinamento intervalado eficaz de forma rápida e fácil.
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