Tempo BW Circuit
Demo video coming soon
How to Do It
Perform a circuit of bodyweight movements (or tempo runs) at a moderate, controlled intensity (~65–75% effort) with short rests, focusing on smooth, rhythmic work rather than all-out efforts. Keep good form and steady breathing throughout the prescribed rounds. The pace should feel challenging but sustainable and repeatable.
Why It Works
Moderate-intensity “tempo” work develops aerobic capacity, capillary density, and active recovery without the high stress of all-out efforts; trains the aerobic system and work capacity while promoting blood flow and recovery — a lower-stress conditioning stimulus.
Hockey Transfer
Builds the aerobic base and recovery capacity that support recovering between shifts and sustaining effort across a game; the moderate, repeatable nature trains the engine that underpins repeated high-intensity work without excessive fatigue.
Coaching Cues
- "Smooth and controlled, not all-out"
- "steady breathing"
- "good form throughout"
Common Mistakes
Going too hard (turning tempo into a max effort); sloppy form; resting too long; rushing the movements
Progression / Regression
more rounds or less rest
fewer rounds, more rest, or lower intensity
Primary Muscles
Energy System
Aerobic
Put it to work
on the ice.
This exercise is part of a fully periodized 12-week off-ice program — built by a sport scientist who coaches at the national level.
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