Cardio Workout
Here’s a quick but hard workout for the treadmill that you can try over the next 3 weeks. This will work for you whether you’re a runner or a walker/hiker. Post your time and have a great workout.
Note- Runners should adjust speed and run on no more than a 3 degree incline.
Note- Hikers should adjust the incline only and hike at a maximum speed of 3.8.
Legend:
R- Speed on a treadmill
H-Incline on a treadmill
Begin with a 5 minute Warm-up
Interval 1
1 min- 70%-80% (R=3.5 to 5.0) (H=10% to 20%)
2 min-80%-90%? (R=5.0 to 6.5) (H=20% to 35%)
Interval 2
1 min- 70%-80% (R=3.5 to 5.0) (H=10% to 20%)
2 min-80%-90%? (R=5.0 to 6.5) (H=20% to 35%)
Interval 3
1 min- 70%-80% (R=3.5 to 5.0) (H=10% to 20%)
2 min-80%-90%? (R=6.0 to 7.5) (H=30% to 45%)
Interval 4
1 min- 70%-80% (R=3.5 to 5.0) (H=10% to 20%)
2 min-80%-90%? (R=6.0 to 7.5) (H=30% to 45%)
Interval 5
1 min- 70%-80% (R=3.5 to 5.0) (H=10% to 20%)
2 min-80%-90%? (R=6.0 to 7.5) (H=30% to 45%)
Have fun and let me know if you made it!!
Joe Garcia is the owner of Arena Fitness in Encino