Are you driven enough for your resolution?


Hello guys!

Are you driven enough for your resolution?

We at Functional Basics  hope that you have had a great christmas eve and New Year. We ourselves had a wonderful time with  family and friends that we don’t usually have time to meet that much, wich whas very nice!

We are a little curious! Have you heard of new years resolution? Ofcourse you have! 😀 But have you made one yourself this year? If not maybe we can help.

One thing that is clear is that many people don’t achieve their resolution.  As a matter of fact, 80% fail their resolution already in Febuary!!!  One thing is clear. They who fail don’t want it that badly.  It is known that motivation don’t cut it, motivation comes and goes. What you need is a drive, when you are driven nothing can stand in your way.

How can we at Functional Basics help you to become driven? We believe that if you know what is happening inside your body and muscles we feel a higher happyness when it comes to exercise.  when we know how we acctually shall train to truly gain results, a drive occur inside of us.

In our courses we don’t just give you a training program, we also explain what is happening in our muscle and why it is happening. This is something that we believe will rise your driving.

First of all find a fundamential why to exercise, what do you want the most?  Write it down on a paper! Then let us find a how and a what together!

Best regards

Robin and Martin

marathon course

Cardio Made Easy


Anaerobic training is also called Cardio and is often linked to interval training, what many people forget is that it is not the interval form itself, but the heart rate that you use in these intervals, so you may just as easy do this by doing CrossFit or cycle.  Depending on your fitness level the better adapted you are to these system. And the worse trained you are, the better you want to become. This training form is also the fastest way for untrained people to get results.

I want to break this down into aerobic and anaerobic training, these two systems have both pros and cons, The anaerobic has a high energy input, but runs out fast. The aerobic system has less energy input, but can work for hours or even days.

Let’s focus on the anaerobic system in this episode. The anaerobic system is using creatine phosphate and lactic acid to generate energy. If you dont know that those are, we’ve got you covered.  We will post the information about that later. But this system does not need oxygen to work and is therefore forcing our heart rate to go up. The reason our heart rate goes up is that we are getting an oxygen dept.  A dept. that out body wants to repay as fast as possible. This is what we want to take advantage of when we train cardio.


Cardio training is actually focusing on increasing our hearts pump capacity and growth, and is the Value of VO2max where “V” stands for volume. “O2” stands for oxygen. This is the Volume oxygen that our body can consume, which is often limited from our hearts capacity. A Value may be 60 ml per kilo body weight.


The longer we stay in oxygen dept. the more burning pain we will feel in our muscles and more likely we want to quit. But remember, this is when the adaptation begins. J

This is what happens:


The speed or load that we are running or training at is the key to use the anaerobic system. Because that is the load that we are putting on. More speed (input) The more our body needs to work (output). When we have a higher energy demand, we are forcing our body to use the anaerobic energy supply. This is forcing our heart rate to go up, we want our heart rate to go up because that is when our heart adapts and is getting bigger (if we are in the puberty) if we are post puberty we can only get it more effective.  It is pity that we cannot train our heart like a normal muscle.


we often talk about five heart rate intensity zones. Where the first is the easiest, and fifth the hardest. In Intensity zone 5 we have a heart rate over 90%. this is the zone we need to use to increase our cardio value. This is also a reason to why interval training is best suited, because it is very hard to stay in this zone for a longer time. And it is the total time in zone 5 that is important.

This is the hardest part! How may this training look like!!?!

This part is of course harder without a heart rate monitor, and not knowing your max heart rate. Consider investing in one for the best result. Think of it this way: the more muscle mass you are using, easier, if I may say so. it will be to rise our heart rate, The CrossFit’s thruster is one of those exercises that uses our whole body and is a good exercise to include for cardio training in the gym. To include our core in cardio training is less effective due to the minimal muscle mass, our heart rate is often lowered and that is negative on the cardio training, although there are ways to maintaining our heart rate by increasing the speed or involve more muscles. If you find it hard to stay at 90%. Your cardio training is better off if you train your core beside.


This picture is showing the energy system that is working with  different % of VO2MAX. Our max heart rate is at 100% of VO2MAX.  This chart is a great way of showing how to train for different type of result. If you follow the 100 point upwards you see that you should stay in a glycolysis state. wich means a very high intensity and a high amount of lactate in your body which is causing the burning feeling, You need to stay above the aerobic threshold.

The amount of time and heart rate you should focus on in zone 5 and 4 is:

Zone five: (90- 100%) 16 minutes

Zone four: (80-90%) 25-30 minutes

For instance, we have an exercise where we want a total time of zone 5 to be 16 minutes. An exercise can look differently, this is an easy example.

4×4. We run for 4 After four minutes. We then rest for another four minutes and do these four times. 4×4= 16 minutes active training

It may also look like this:

6 minutes run times 4 in zone 4 = 24 minutes active training


Remember that it is when we reach 90% that the clock starts, for the best result of course.

Now we have mention that Cardio is anaerobic training, also that it is focused on high pulse for a shorter time. And what to about when you train it. But what is a good value? And how do we measure it?

A well-trained person has about 60 ml per kg body weight.  An elite skier has around 75-80 ml per kg body weight. To get the exact value we need to test that in a lab with an oxygen mask that measures our breath, and in that way, know how much oxygen that we used. To use a lab is very costly. There is one other much cheaper test that we can do.  That test is called coopers test And is measured on how fast you can run 3 km. this test is not as exact as the lab test, but we will get a pointer on where we are at. You may find a value-chart on our webpage. I will of course link it bellow.

Cardio training is tough training and requires mental toughness. Good Luck! 😀

Don’t forget to check out our course on Udemy, that is explaining just this! Click here

Course update

Hello guys! We hope thet you are well!

We would like to tell you about our next course!

We have today almost finished the curricolum and where we will focus more in the strength and crossfit, due to the answers on our latest servey. Crossfit is a very broad training form. But we will begin with what we think is a huge part of injuries that we want to prevent and increasee your knowledge about.

In this course we will focus on a  1 hour course with strict focus on pullups without and with kipping, chest to bar, Muscle up and also ring muscle up and ofcourse much more! What to think about and how to scale the exercises down so that we can begin to train for them. with the goal ofcourse to do them with right technique in the future. We are all different, so therefore we need to tackle the exercises differently.

We will stay in touch! Til’ then, take care!

Half-marathon training program

We are proud to anounce that our education AND 6 month training program is finaly released on Udemy!

Are you determined to make a change of your life? and want to achieve to run a half-marathon?

We have provided everything you need to know, all from the difference between energy systems and what clothes and shoes to wear.

The Course is a 1.5 hour long and 42 lectures for you to just dig in!.

We are giving out the course out for ONLY 10 Euro, a heavy discount. And we hope that you will find this to be fullfilling.

For more information visit our webpage: or go directly to the course via this picture link:

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Get to know Robin

I (Robin) started riding motocross when I was 4.5 years old. As soon as I had learned to ride a bicycle my dad bought a motorcycle for me. Because motorcycles are in our family’s blood motocross came naturally to me. Hockey was also a strong interest in my early age when I played a number of years with The Lion in Landskrona in Sweden.

I quit very rapidly when I in first person found out that the changing rooms smelled disgusting from all the sweat, and started playing floorball instead. In that years to come we were by far the best team in our cohort. We won all that we signed up in, because we all had what we call the “winning skull”. We never gave up, and I think it has something to do with how I’ve always been playing or training for sports. It did not matter how difficult or hard a workout was, I just did it. And that’s the same mentality with motocross that I had with the team and I still do that. That is a part of me, a fundamental why on how I do things. Because of that, I have had a good athletic development that I benefit from today.

But my motocross career did not really start until I became 10 years old, when I and my father started training and compete in 80cc class where I was in the top for 2 years. We have always run 100% technology training and we have never been upset about how fast it went, our main focus was that the riding was technically correct. We knew the speed would come. So when I grew up and starter riding 125 cc in 2002, I received a request to join the team. The team gave us lots of more driving hours than everyone else got and with, we had a winning concept. That year would be the best and the worst year. In the coming years, it was really what we had hoped that everything would fall into place. I took the start and pulled away quickly. But after a tragic crash, I was scared, afraid and I did not finish that competition. I have never been mentally tough. As a kid I was bullied a lot. And I have had a hard time coming back from that. I feel now that I maybe ended my career to fast, But it’s hard to completely shut something down, something that has been your life for so long. So after three years I started driving again. After that, it has been back and forth a number of times. When I think back at it today I know I was a late bloomer. By that I mean that I was not mentally ready for riding and competing at the highest level. If it was today, it would have been a different kind of situation.

I was introduced to Crossfit Winter 2013 where I was warmly taken care of by one of the coaches who was a weightlifting and a crossfit coach. And it was like a completely different world opened up to me and I thought this is really my right element. Work hard with high heart rate while getting stronger, smoother. I began to think that this must be absolutely perfect for motocross drivers and decided to become a physical trainer.

Everything that I have learned about hard work, right work and when not to work. Is not meant to just stay with me. I want to educate the world about physical training and we have worked hard for this functional basics platform.  We hope that you will find this course interesting and that you take what was best for you and train on just that. Remember, it is not only how hard we train, it is also how hard we can rest.

Best Regards

-Robin Svedenborn

maybe the best shoes out there.

My old shoes were so bad that I got huge blister under my feets, so therefore I decided to buy new running shoes. I reasently bought my own Asics Noosa FF. I was very exited because I knew that is was a quality shoe and could not wait to try them on. First of all they look so freakingly nice that I could use them everyday. I wanted to test them properly for my selfe and decided to run 10 km, that is concidered a normal run. I ran on 49,31 and afterwards I felt exausted and I realy went for it. But my feets were like i just have had a powerwalk. I was amazed how much shoes can help us perform and how important that it is with proper high quality shoes

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Maraton under 2 hour still impossible?

Meet Eliud Kipchoge the man that scientists say is the best fit for the task!

We have for long said that running a marathon under 2 hours is impossible. This maybe we will change our mind

Here is why Kenyans is known for crushing marathons.

Kenyans are known for pushing the limits for marathons.
How are they doing what everyone else seems to struggle with?
Find it out here…

Half marathon education and training program

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