Interval Training (Virtual)

Break a sweat at home with a complete, total-body workout. This moderate- to high-intensity Zoom class includes cardio, resistance and flexibility training. Move your body while having fun too!

6:30 pm
Instructor: Kim Brasfield

Instructor: Kim Brasfield

Kim Brasfield has been a personal trainer since 2001. She joined Team Survivor Northwest in 2007 as our Triathlon Coach and spent five years working with women who have had a cancer diagnosis to prepare them for the rigorous physical experience of a triathlon. Kim then set out to pursue a major goal of her own: completing 3 Half Ironman races. Kim returned to TSNW in 2015 as a fitness instructor - she currently teaches our Monday Interval Training online class. Kim is active in her personal life - having completed numerous half marathons, 10Ks and 5Ks. She loves working with the inspiring members of Team Survivor and calls her current role as a "dream come true."

Explanation of Graphics


flexibility icon of figure stretching

Flexibility: Ability to move joints well enough to prevent injury through a full range of motion.

cardio icon of figure running on treadmill

Aerobics: Increases breathing and heart rate; also known as “cardio.”

balance icon

Balance: Encourages functional movement to prevent falls. Important for safety, especially if experiencing neuropathy.

strength icon

Strength: Increases coordination and ability to move weight — bodyweight or other. Form is always more important than weight!


flexibility icon of figure stretching

Very Low: Focused on moving slowly and breathing deeply. An excellent starting point or a restorative activity to combine with other workouts.

flexibility icon of figure stretching
Low: Involves light activity that doesn’t feel hard; it may not change your breathing pattern or make you sweat.
flexibility icon of figure stretching

Moderate: Gets your heart pumping but will generally allow you to carry on a normal conversation.

flexibility icon of figure stretching

High: Requires endurance and may be intense enough that normal conversation may not be possible.

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