High Altitude Fitness

Where the locals train

High performance fitness, training and gym for Ketchum, Sun Valley, the Wood River Valley and beyond. Where the locals train.

WEEK OF 11/12/2018

Warm up for 5 min.

Round 1 all for 1 min

1% @ 6.0

2% @ 6.2

3% @ 6.3

4% @ 6.4

5% @ 6.5

Walk for 1 min

Sprints: .30 on/ .15 off X 3……………(every set of sprints increase by .2)

Round 2 all for 1 min

1% @ 7.0

2% @ 7.2

3% @ 7.3

4% @ 7.4

5% @ 7.5

Walk for 1 min

Sprints: .30 on/ .15 off X 3

Round 3 all for 1 min

1% @ 7.2

2% @ 7.4

3% @ 7.6

4% @ 7.8

5% @ 8.0

Walk for 1 min

Sprints: .30 on/ .15 off X 3

Cool Down

WEEK OF 11/05/2018

Warm up

1% incline all at .30 sec.

Round 1

6.0

7.0

6.0

7.2

6.0

7.4

6.0

7.6

6.0

7.8

6.0

8.0

1:30 recovery

Round 2

6.0

7.2

6.0

7.4

6.0

7.6

6.0

7.8

6.0

8.0

6.0

8.2

1:30 recovery

Round 3

6.0

7.4

6.0

7.6

6.0

7.8

6.0

8.0

6.0

8.2

6.0

8.4

1:30 recovery

Round 4

6.0

7.6

6.0

7.8

6.0

8.0

6.0

8.2

6.0

8.4

6.0

8.6

1:30 recovery

Round 5

6.0

7.8

6.0

8.0

6.0

8.2

6.0

8.4

6.0

8.6

6.0

8.8

1:30 recovery

Round 6

6.0

8.0

6.0

8.2

6.0

8.4

6.0

8.6

6.0

9.0

6.0

9.2

Cool Down

WEEK OF 10/22/2018

Warm up 7-8 min

1% incline

.40 @ 7.0

.20 @ 7.5

.40 @ 7.0

.20 @ 7.5

.40 @ 7.0

.20 @ 7.5

Walk for 2 min 0%

2% incline

.40 @ 7.0

.20 @ 7.5

.40 @ 7.0

.20 @ 7.5

.40 @ 7.0

.20 @ 7.5

Walk for 2 min 0%

3% incline

.40 @ 7.0

.20 @ 7.5

.40 @ 7.0

.20 @ 7.5

.40 @ 7.0

.20 @ 7.5

Walk for 2 min 0%

4% incline

.40 @ 7.0

.20 @ 7.5

.40 @ 7.0

.20 @ 7.5

.40 @ 7.0

.20 @ 7.5

Walk for 2 min 0%

3% incline

.40 @ 7.0

.20 @ 7.5

.40 @ 7.0

.20 @ 7.5

.40 @ 7.0

.20 @ 7.5

Walk for 2 min 0%

4% incline

.40 @ 7.0

.20 @ 7.5

.40 @ 7.0

.20 @ 7.5

.40 @ 7.0

.20 @ 7.5

Walk for 2 min 0%

5% incline

.40 @ 7.0

.20 @ 7.5

.40 @ 7.0

.20 @ 7.5

.40 @ 7.0

.20 @ 7.5

Walk for 2 min 0%

DONE

WEEK OF 10/15/2018

Warm up

ALL AT .30 sec each

1% @ 8.0

2% @ 7.8

3% @ 7.6

4% @ 7.4

5% @ 7.2

4% @ 7.4

3% @ 7.6

2% @ 7.8

1% @ 8.0

Rest and repeat above

Sprints .20 on/.10 off

9.0

9.1

9.2

9.3

9.4

ALL AT .30 sec each

1% @ 8.0

2% @ 7.8

3% @ 7.6

4% @ 7.4

5% @ 7.2

4% @ 7.4

3% @ 7.6

2% @ 7.8

1% @ 8.0

Rest and repeat above

Sprints .20 on/.10 off

9.1

9.2

9.3

9.4

9.5

Rest

Hills .20 sec each @ 8.0

1%

2%

3%

4%

5%

4%

3%

2%

1%

Repeat above

Sprints .20 on/.10 off

9.2

9.3

9.4

9.5

9.6

Cool Down

WEEK OF 10/08/2018

5 sets total each set is 7 min. of work and 2 min of recovery

 

Warm Up

1rst set @ 1% incline for 1 min. each

5.5

6.0

6.5

7.0

7.5

8.0

8.0

2 min. recovery

2nd set is @ 2%

3rd set is @ 3%

4th set is @ 4%

5th set is @ 5%

2 min recovery in-between each set

Cool down

WEEK OF 10/01/2018

Warm up for at least 5 min.

Block 1:

1 min. walk @ 15%

.30 sec. @ 15% (5.0)

1 min. walk @ 1%

1 min. @ 1% (8.5-8.7)

.30 sec. walk @ 1%

Block 2:

1 min. walk while increasing incline to 14%

.30 sec. @ 14% (5.2)

.30 sec. walk @ 14%

.30 sec. @ 14% (5.2)

1 min. walk while decreasing incline to 1%

1 min. @ 1% (8.5-8.7)

.30 sec. walk @ 1%

Block 3:

1 min. walk while increasing incline to 13%

.30 sec. @ 13% (5.3)

.30 sec walk @ 13%

.30 sec. @ 13% (5.3)

.30 sec. walk @ 13%

.30 sec. @ 13% (5.3)

1 min. walk while decreasing incline to 1%

1 min. @ 1% (8.5-8.7)

.30 sec. walk @ 1%

Block 4:

1 min. walk while increasing incline to 12%

.30 sec. @ 12% (5.5)

.30 sec. walk @ 12%

.30 sec. @ 12% (5.5)

.30 sec. walk @ 12%

.30 sec. @ 12% (5.5)

1 min. walk while decreasing incline to 1%

1 min. @ 1% (8.5-8.7)

.30 sec. walk @ 1%

Block 5:

1 min. walk while increasing incline to 13%

.30 sec. @ 13% (5.3)

.30 sec. walk @ 13%

.30 sec. @ 13% (5.3)

.30 sec. walk @ 13%

.30 sec. @ 13% (5.3)

1 min. walk while decreasing incline to 1%

1 min. @ 1% (8.5-8.7)

.30 sec. walk @ 1%

Block 6:

1 min. walk while increasing incline to 14%

.30 sec. @ 14% (5.2)

.30 sec. walk @ 14%

.30 sec. @ 14% (5.2)

1 min. walk while decreasing incline to 1%

1 min. @ 1% (8.5-8.7)

.30 sec. walk @ 1%

Block 7:

1 min. walk while increasing incline to 15%

.30 sec. @ 15% (5.0)

1 min. walk while decreasing incline to 1%

1 min. @ 1% (8.5-8.7)

.30 sec. walk @ 1%

FINAL BLOCK:

.30 sec. @ 15% (5.0)

.30 sec. @ 14% (5.0)

.30 sec. @ 13% (5.0)

.30 sec. @ 12% (5.0)                                                      

Cool Down

WEEK OF 09/24/2018

Warm-up for at least 5 min.

Block 1:

1 min. @ 5% incline (7.0)

1 min. @ 4% incline (7.2)

1 min. @ 3% incline (7.4)

1 min. @ 2% incline (7.8)

Walk for 1 ½ min.

Block 2:

1 min. @ 11% incline (5.0)

1 min. @ 12% incline (4.8)

1 min. @ 13% incline (4.6)

1 min. @ 14% incline (4.4)

1 min. @ 15% incline (4.2)

Walk for 1 ½ min

Block 3 @ 1% incline:

.30 sec. (8.7)

.15 sec. (9.0)

Walk for 1 min.

.30 sec. (8.7)

.15 sec. (9.0)

Walk for 1 min.

.30 sec. (8.7)

.15 sec. (9.0)

Walk for 1 min.

REPEAT BLOCK 1-3

Block 4:

.30 sec. @ 15% incline (4.2)

.30 sec. @ 11% incline (5.0)

.30 sec. @ 5% incline (7.0)

.30 sec. @ 1% incline (7.8)

Cool Down

WEEK OF 09/17/2018

Warm up for at least 5 min.

Block 1:

.45 sec. @ 1% incline (8.2)

.15 sec. @ 1% incline (8.7)

1 min. walk

.45 sec. @ 2% incline (7.7)

.15 sec. @ 2% incline (8.2)

.45 sec. @ 2% incline (7.7)

.15 sec. @ 2% incline (8.2)

1 min. walk

.45 sec. @ 3% incline (7.5)

.15 sec. @ 3% incline (8.0)

.45 sec. @ 3% incline (7.5)

.15 sec. @ 3% incline (8.0)

.45 sec. @ 3% incline (7.5)

.15 sec. @ 3% incline (8.0)

1 min. walk

.45 sec. @ 4% incline (7.2)

.15 sec. @ 4% incline (7.7)

.45 sec. @ 4% incline (7.2)

.15 sec. @ 4% incline (7.7)

.45 sec. @ 4% incline (7.2)

.15 sec. @ 4% incline (7.7)

.45 sec. @ 4% incline (7.2)

.15 sec. @ 4% incline (7.7)

1 min. walk

.45 sec. @ 5% incline (6.8)

.15 sec. @ 5% incline (7.3)

.45 sec. @ 5% incline (6.8)

.15 sec. @ 5% incline (7.3)

.45 sec. @ 5% incline (6.8)

.15 sec. @ 5% incline (7.3)

.45 sec. @ 5% incline (6.8)

.15 sec. @ 5% incline (7.3)

.45 sec. @ 5% incline (6.8)

.15 sec. @ 5% incline (7.3)

2 min. walk

Block 2 is same as above backwards:

 .45 sec. @ 5% incline (6.8)

.15 sec. @ 5% incline (7.3)

.45 sec. @ 5% incline (6.8)

.15 sec. @ 5% incline (7.3)

.45 sec. @ 5% incline (6.8)

.15 sec. @ 5% incline (7.3)

.45 sec. @ 5% incline (6.8)

.15 sec. @ 5% incline (7.3)

.45 sec. @ 5% incline (6.8)

.15 sec. @ 5% incline (7.3)

1 min. walk

.45 sec. @ 4% incline (7.2)

.15 sec. @ 4% incline (7.7)

.45 sec. @ 4% incline (7.2)

.15 sec. @ 4% incline (7.7)

.45 sec. @ 4% incline (7.2)

.15 sec. @ 4% incline (7.7)

.45 sec. @ 4% incline (7.2)

.15 sec. @ 4% incline (7.7)

1 min. walk

.45 sec. @ 3% incline (7.5)

.15 sec. @ 3% incline (8.0)

.45 sec. @ 3% incline (7.5)

.15 sec. @ 3% incline (8.0)

.45 sec. @ 3% incline (7.5)

.15 sec. @ 3% incline (8.0)

1 min. walk

.45 sec. @ 2% incline (7.7)

.15 sec. @ 2% incline (8.2)

.45 sec. @ 2% incline (7.7)

.15 sec. @ 2% incline (8.2)

1 min. walk

.45 sec. @ 1% incline (8.2)

.15 sec. @ 1% incline (8.7)

1 min. walk

Cool Down

WEEK OF 09/10/2018

Warm up for 5 min., or until you feel like you have hit your jog pace. (6.0)

Extended warm up: .20sec on (8.0)/.40 sec. jog (6.0) for 5 min.

Block 1:

@ 1% incline

1 min. (8.0)

1 min. walk

1 min. (8.0)

1 min. walk

.45 sec. (8.5)

.45 sec. walk

.45 sec. (8.5)

.45 sec. walk

.30 sec. (9.0)

.30 sec. walk

.30 sec. (9.0)

.30 sec. walk

1 min. walk increasing your incline up to 10%

1 min. @ 10% (4.6)

1 min. @ 10% (4.8)

1 min. @ 10% (5.0)

2 min. walk decreasing your incline down to 2%

Block 2:

@ 2% incline

1 min. (8.0)

1 min. walk

1 min. (8.0)

1 min. walk

.45 sec. (8.5)

.45 sec. walk

.45 sec. (8.5)

.45 sec. walk

.30 sec. (9.0)

.30 sec. walk

.30 sec. (9.0)

.30 sec. walk

1 min. walk increasing your incline up to 10%

1 min. @ 10% (4.8)

1 min. @ 10% (5.0)

2 min. walk decreasing your incline down to 3%

Block 3:

 @ 3% incline

1 min. (8.0)

1 min. walk

1 min. (8.0)

1 min. walk

.45 sec. (8.5)

.45 sec. walk

.45 sec. (8.5)

.45 sec. walk

.30 sec. (9.0)

.30 sec. walk

.30 sec. (9.0)

.30 sec. walk

1 min. walk increasing your incline up to 10%

1 min. @ 10% (5.0)

Cool Down

 

WEEK OF 09/03/2018

Warm up for at least 5 min.

.30 sec. ON/ .30 sec. Off x 4 = each block is 4 min.

Block 1:

.30 sec. ON @ 1% incline (9.0) .30 OFF (walk)

REPEAT 4 TIMES

Take .15 sec. to increase incline to 2%

.30 sec. ON @ 2% incline (8.7) .30 OFF (walk)

REPEAT 4 TIMES

Take .15 sec. to increase incline to 3%

.30 sec. ON @ 3% incline (8.5) .30 OFF (walk)

REPEAT 4 TIMES

Take .15 sec. to increase incline to 4%

.30 sec. ON @ 4% incline (8.2) .30 OFF (walk)

REPEAT 4 TIMES

Walk for 1 ½ min. @ 4% incline

Block 2:

.30 sec. ON @ 5% incline (8.0) .30 OFF (walk)

REPEAT 4 TIMES

Take .15 sec. to increase incline to 6%

.30 sec. ON @ 6% incline (7.7) .30 OFF (walk)

REPEAT 4 TIMES

Take .15 sec. to increase incline to 7%

.30 sec. ON @ 7% incline (7.5) .30 OFF (walk)

REPEAT 4 TIMES

Take .15 sec. to increase incline to 8%

.30 sec. ON @ 8% incline (7.2) .30 OFF (walk)

REPEAT 4 TIMES

Walk for 1 ½ min. @ 4% incline

FINISHER:

.30 sec. at each incline listed below (6.5)

1%

4%

8%

4%

1%

Cool Down

 

WEEK OF 08/27/2018

Warm up for at least 5 min.

Block 1, steady pace try not to slow down as you climb.

(Suggested speed for block 1 is 6.5)

.30 sec. @ 1%

.30 sec. @ 2%

.30 sec. @ 3%

.30 sec. @ 4%

.30 sec. @ 5%

.30 sec. @ 4%

.30 sec. @ 3%

.30 sec. @ 2%

.30 sec. @ 1%

1 min. walk @ 1%

 

Block 2, steady pace for .15 sec. Then up the pace for .15 sec. and then keep a steady pace for .15 sec. as you increase/decrease incline.

.15 sec. @ 1% (6.5), .15 sec. @ 1% (7.0), .15 sec. (6.5) increase incline to 2%

.15 sec. @ 2% (6.5), .15 sec. @ 2% (7.0), .15 sec. (6.5) increase incline to 3%

.15 sec. @ 3% (6.5), .15 sec. @ 3% (7.0), .15 sec. (6.5) increase incline to 4%

.15 sec. @ 4% (6.5), .15 sec. @ 4% (7.0), .15 sec. (6.5) increase incline to 5%

.30 sec. @ 5% walk

.15 sec. @ 5% (6.5), .15 sec. @ 5% (7.0), .15 sec. (6.5) decrease incline to 4%

.15 sec. @ 4% (6.5), .15 sec. @ 4% (7.0), .15 sec. (6.5) decrease incline to 3%

.15 sec. @ 3% (6.5), .15 sec. @ 3% (7.0), .15 sec. (6.5) decrease incline to 2%

.15 sec. @ 2% (6.5), .15 sec. @ 2% (7.0), .15 sec. (6.5) decrease incline to 1%

1 min. @ 1% walk

Block 3, hold steady pace for .45 sec. at each incline.

(Suggested speed for block 1 is 6.5)

.45 sec. @ 1%

.45 sec. @ 2%

.45 sec. @ 3%

.45 sec. @ 4%

.45 sec. @ 5%

.45 sec. @ 4%

.45 sec. @ 3%

.45 sec. @ 2%

.45 sec. @ 1%

1 min. walk @ 1%

 

Block 4, .30 sec. sprint at each incline, followed by a .30 sec. walk while increasing/decreasing incline.

.30 sec. @ 1% (8.7), .30 sec. walk while increasing incline to 2%

.30 sec. @ 2% (8.5), .30 sec. walk while increasing incline to 3%

.30 sec. @ 3% (8.5), .30 sec. walk while increasing incline to 4%

.30 sec. @ 4% (8.2), .30 sec. walk while increasing incline to 5%

.30 sec. walk @ 5%

.30 sec. @ 5% (8.0), .30 sec. walk while decreasing incline to 4%

.30 sec. @ 4% (8.2), .30 sec. walk while decreasing incline to 3%

.30 sec. @ 3% (8.5), .30 sec. walk while decreasing incline to 2%

.30 sec. @ 2% (8.5), .30 sec. walk while decreasing incline to 1%

.30 sec. @ 1% (8.7)

Block 5, all at a steady pace.

(Suggested speed for block 1 is 6.5)

.30 sec. @ 1%

.45 sec. @ 2%

.30 sec. @ 3%

.45 sec. @ 4%

.30 sec. @ 5%

.45 sec. @ 4%

.30 sec. @ 3%

.45 sec. @ 2%

.30 sec. @ 1%

Cool Down

WEEK OF 08/20/2018

Warm up for at least 5 min.

Block 1, all at .30 sec. each:

1% (7.2)

2% (7.2)

1% walk

1% (7.2)

2% (7.2)

3% (7.2)

1% walk

1% (7.2)

2% (7.2)

3% (7.2)

4% (7.2)

1% walk

1% (7.2)

2% (7.2)

3% (7.2)

4% (7.2)

5% (7.2)

1 min. @ 5% walk

Block 2, all at .30 sec. each:

6% walk

6% (6.2)

7% (6.2)

6% walk

6% (6.2)

7% (6.2)

8% (6.2)

6% walk

6% (6.2)

7% (6.2)

6% walk

6% (6.2)

7% (6.2)

8% (6.2)

9% (6.2)

6% walk

6% (6.2)

7% (6.2)

6% walk

6% (6.2)

7% (6.2)

8% (6.2)

9% (6.2)

10% (6.2)

1 min. @ 10% walk

Block 3, all at .30 sec. each:

11% walk

11% (5.0)

12% (5.0)

11% walk

11% (5.0)

12% (5.0)

13% (5.0)

11% walk

11% (5.0)

12% (5.0)

13% (5.0)

14% (5.0)

11% walk

11% (5.0)

12% (5.0)

13% (5.0)

14% (5.0)

15% (5.0)

2 min. @ 1% walk

SPRINTS:

.30 sec. ON/ 1 min. OFF X 3 (9.2)

Block 4:

.30 sec. @ 5% FAST (8.0)

.30 sec. @ 5% WALK

.30 sec. @ 10% WALK

.30 sec. @ 10% FAST (7.0)

.30 sec. @ 10% WALK

.30 sec. @ 15% WALK

.30 sec. @ 15% FAST (6.0)

Cool Down

WEEK OF 08/13/2018

Warm up for at least 5 min.

Block 1:

.30 sec. @ 1% incline (7.0)

.30 sec. @ 2% incline (7.0)

.30 sec. @ 3% incline (7.0)

.30 sec. @ 4% incline (7.0)

.30 sec. @ 5% incline (6.5)

.30 sec. @ 6% incline (6.5)

.30 sec. @ 7% incline (6.5)

.30 sec. @ 8% incline (6.5)

1 ½ min. walk @ 1% incline

Block 2:

.30 sec. @ 1% incline (7.0)

.30 sec. @ 2% incline (7.0)

.30 sec. @ 3% incline (7.0)

.30 sec. @ 4% incline (7.0)

.30 sec. @ 5% incline (6.5)

.30 sec. @ 6% incline (6.5)

.30 sec. @ 7% incline (6.5)

1 ½ min. walk @ 1% incline

Block 3:

.30 sec. @ 1% incline (7.0)

.30 sec. @ 2% incline (7.0)

.30 sec. @ 3% incline (7.0)

.30 sec. @ 4% incline (7.0)

.30 sec. @ 5% incline (6.5)

.30 sec. @ 6% incline (6.5)

1 ½ min. walk @ 1% incline

Block 4:

.30 sec. @ 1% incline (7.0)

.30 sec. @ 2% incline (7.0)

.30 sec. @ 3% incline (7.0)

.30 sec. @ 4% incline (7.0)

.30 sec. @ 5% incline (6.5)

1 ½ min. walk @ 1% incline

Block 5:

.30 sec. @ 1% incline (7.0)

.30 sec. @ 2% incline (7.0)

.30 sec. @ 3% incline (7.0)

.30 sec. @ 4% incline (7.0)

1 min. walk @ 1% incline

Block 6:

.30 sec. @ 1% incline (7.0)

.30 sec. @ 2% incline (7.0)

.30 sec. @ 3% incline (7.0)

1 min. walk @ 1% incline

Block 7:

.30 sec. @ 1% incline (7.0)

.30 sec. @ 2% incline (7.0)

1 ½ min. walk @ 1% incline

Block 8:

.30 sec. @ 1% incline (7.0)

.30 sec. @ 2% incline (7.0)

.30 sec. @ 3% incline (7.0)

.30 sec. @ 4% incline (7.0)

1 min. walk @ 4% incline

 

Block 9:

.30 sec. @ 5% incline (6.5)

.30 sec. @ 6% incline (6.5)

.30 sec. @ 7% incline (6.5)

.30 sec. @ 8% incline (6.5)

1 min. walk @ 8% incline

Block 10:

.30 sec. @ 8% incline (6.5)

.30 sec. @ 7% incline (6.5)

.30 sec. @ 6% incline (6.5)

.30 sec. @ 5% incline (6.5)

1 min. walk @ 5% incline

Block 11:

.30 sec. @ 5% incline (7.0)

.30 sec. @ 4% incline (7.0)

.30 sec. @ 3% incline (7.0)

.30 sec. @ 2% incline (7.0)

.30 sec. @ 1% incline (7.0)

Cool Down

WEEK OF 08/06/2018

Warm up for at least 5 min.

Block 1:

2 min. @ 2% incline (7.0-7.5)

1 min. walk @ 0% incline

Block 2:

1 ½ min. @ 2% incline (7.0-7.5)

2 min. @ 4% incline (7.0-7.5)

1 ½ min. walk @ 0% incline

Block 3:

2 min. @ 2% incline (7.0-7.5)

1 ½ min. @ 4% incline (7.0-7.5)

2 min. @ 6% incline (6.5-7.0)

2 min. walk @ 0% incline

Block 4:

2 min. and .30 sec @ 2% incline (7.0-7.5)

1 min. @ 4% incline (7.0-7.5)

1 ½ min. @ 6% incline (6.5-7.0)

2 min. @ 8% incline (6.0-6.5)

2 min. walk @ 1% incline

Block 5 all @ 1% incline:

.30 sec. (8.5-9.0)

.30 sec. walk

.45 sec. (8.5-9.0)

.45 sec. walk

1 min. (8.5-9.0)

2 min. walk

 

Block 6:

2 min.@ 2% incline (7.0-7.5)

1 ½ min. @ 4% incline (7.0-7.5)

1 min. @ 6% incline (6.5-7.0)

.30 sec. @ 8% incline (6.0-6.5)

2 min. walk @ 1% incline

Block 7 all @ 1% incline:

1 min. (8.5-9.0)

1 min. walk

.45 sec. (8.5-9.0)

.45 sec. walk

.30 sec. (8.5-9.0)

1 min. walk

Block 8:

.30 sec. @ 2% (6.5)

.30 sec. @ 4% (6.5)

.30 sec. @ 6% (6.5)

.30 sec. @ 8% (6.5)

 

Cool Down

WEEK OF 07/30/2018

Warm up for at least 5 min.

Block 1:

1 min. @ 5% incline (7.0)

.30 sec. walk while increasing incline up to 10%

1 min. @ 10% incline (6.0)

.30 sec. walk while increasing incline up to 15%

1 min. @ 15% incline (5.0)

1 min. walk while decreasing incline down to 5%

Block 2:

1 min. and .15 sec. @ 5% incline (7.0)

.45 sec. walk while increasing incline up to 10%

1 min and .15 sec. @ 10% incline (6.0)

.45 sec. walk while increasing incline up to 15%

1 min. and .15 sec. @ 15% incline (5.0)

1 min. and .15 sec. walk while decreasing incline down to 5%

Block 3:

1 min. and .30 sec. @ 5% incline (7.0)

1 min. walk while increasing incline up to 10%

1 min and .30 sec. @ 10% incline (6.0)

1 min. walk while increasing incline up to 15%

1 min. and .30 sec. @ 15% incline (5.0)

1 min. and .30 sec. walk while decreasing incline down to 5%

Block 4:

1 min. and .45 sec. @ 5% incline (7.0)

1 min. walk while increasing incline up to 10%

1 min and .45 sec. @ 10% incline (6.0)

1 min. walk while increasing incline up to 15%

1 min. and .45 sec. @ 15% incline (5.0)

1 min. and .45 sec. walk while decreasing incline down to 5%

 

Block 5:

2 min. @ 5% incline (7.0)

1 min. and .45 sec. walk while increasing incline up to 10%

2 min. @ 10% incline (6.0)

1 min. and .45 sec. walk while increasing incline up to 15%

2 min. @ 15% incline (5.0)

2 min. walk @ 1% incline

SPRINTS:

.30 ON/.30 OFF 5 times (8.0-8.5)

 

Cool Down

WEEK OF 07/23/2018

Warm-up for 5 min.

.30 sec. @ 1% (8.0)

.30 sec. walk

REPEAT ABOVE 3 TIMES

1 min. walk @ 11%

.30 sec. @ 11% (6.0)

.30 sec. walk

REPEAT ABOVE 3 TIMES

1 ½ min. walk @ 2%

.30 sec. @ 2% (8.0)

.30 sec. walk

REPEAT ABOVE 3 TIMES

1 min. walk @ 12%

.30 sec. @ 12% (6.0)

.30 sec. walk

REPEAT ABOVE 3 TIMES

1 ½ min. walk @ 3%

.30 sec. @ 3% (7.7)

.30 sec. walk

REPEAT ABOVE 3 TIMES

1 min. walk @ 13%

.30 sec. @ 13% (5.7)

.30 sec. walk

1 ½ min. walk @ 4%

REPEAT ABOVE 3 TIMES

Walk for 1 ½ min. @ 4%

.30 sec. @ 4% (7.7)

.30 sec. walk

REPEAT ABOVE 3 TIMES

1 min. walk @ 14%

.30 sec. @ 14% (5.7)

.30 sec. walk

REPEAT ABOVE 3 TIMES

1 ½ min. walk @ 5%

.30 sec. @ 5% (7.5)

.30 sec. walk

REPEAT ABOVE 3 TIMES

1 min. walk @ 15%

.30 sec. @ 15% (5.5)

.30 sec. walk

REPEAT ABOVE 3 TIMES

Stay at 15% and walk for 1 min.

1 min. walk @ 10%

1 min. walk @ 5%

1 min. walk @ 1%

COOL DOWN

WEEK OF 07/16/2018

1 min. intervals, .20 sec. at speed and incline with 1 min. of rest

Warm up for at least 5 min.

.20 sec. @ 1% (8.5)

.20 sec. @ 2% (8.5)

.20 sec. @ 3% (8.5)

1 min. walk @ 2%

.20 sec. @ 2% (8.3)

.20 sec. @ 3% (8.3)

.20 sec. @ 4% (8.3)

1 min. walk @ 3%

.20 sec. @ 3% (8.1)

.20 sec. @ 4% (8.1)

.20 sec. @ 5% (8.1)

1 min. walk @ 4%

.20 sec. @ 4% (7.9)

.20 sec. @ 5% (7.9)

.20 sec. @ 6% (7.9)

1 1/2 min. walk @ 5%

.20 sec. @ 5% (7.7)

.20 sec. @ 6% (7.7)

.20 sec. @ 7% (7.7)

1 min. walk @ 6%

.20 sec. @ 6% (7.6)

.20 sec. @ 7% (7.6)

.20 sec. @ 8% (7.6)

1 min. walk @ 7%

.20 sec. @ 7% (7.5)

.20 sec. @ 8% (7.5)

.20 sec. @ 9% (7.5)

1 min. walk @ 8%

.20 sec. @ 8% (7.3)

.20 sec. @ 9% (7.3)

.20 sec. @ 10% (7.3)

2 min. walk @ 9%

.20 sec. @ 9% (7.1)

.20 sec. @ 10% (7.1)

.20 sec. @ 11% (7.1)

1 min. walk @ 10%

.20 sec. @ 10% (6.9)

.20 sec. @ 11% (6.9)

.20 sec. @ 12% (6.9)

1 min. walk @ 11%

.20 sec. @ 11% (6.7)

.20 sec. @ 12% (6.7)

.20 sec. @ 13% (6.7)

1 min. walk @ 12%

.20 sec. @ 12% (6.5)

.20 sec. @ 13% (6.5)

.20 sec. @ 14% (6.5)

1 min. walk @ 13%

.20 sec. @ 13% (6.3)

.20 sec. @ 14% (6.3)

.20 sec. @ 15% (6.3)

2 min. walk @ 1%

.20 sec. @ 1% (8.0)

.20 sec. @ 2% (8.0)

.20 sec. @ 3% (8.0)

1 min. walk @ 4%

.20 sec. @ 4% (7.5)

.20 sec. @ 5% (7.5)

.20 sec. @ 6% (7.5)

1 min. walk @ 7%

.20 sec. @ 7% (7.0)

.20 sec. @ 8% (7.0)

.20 sec. @ 9% (7.0)

1 min. walk @ 10%

.20 sec. @ 10% (6.5)

.20 sec. @ 11% (6.5)

.20 sec. @ 12% (6.5)

1 min. walk @ 13%

.20 sec. @ 13% (6.0)

.20 sec. @ 14% (6.0)

.20 sec. @ 15% (6.0)

COOL DOWN

WEEK OF 07/09/2018

1 min. intervals, .20 sec. at speed and incline with 1 min. of rest

Warm up for at least 5 min.

.20 sec. @ 1% (8.5)

.20 sec. @ 2% (8.5)

.20 sec. @ 3% (8.5)

1 min. walk @ 2%

.20 sec. @ 2% (8.3)

.20 sec. @ 3% (8.3)

.20 sec. @ 4% (8.3)

1 min. walk @ 3%

.20 sec. @ 3% (8.1)

.20 sec. @ 4% (8.1)

.20 sec. @ 5% (8.1)

1 min. walk @ 4%

.20 sec. @ 4% (7.9)

.20 sec. @ 5% (7.9)

.20 sec. @ 6% (7.9)

1 1/2 min. walk @ 5%

.20 sec. @ 5% (7.7)

.20 sec. @ 6% (7.7)

.20 sec. @ 7% (7.7)

1 min. walk @ 6%

.20 sec. @ 6% (7.6)

.20 sec. @ 7% (7.6)

.20 sec. @ 8% (7.6)

1 min. walk @ 7%

.20 sec. @ 7% (7.5)

.20 sec. @ 8% (7.5)

.20 sec. @ 9% (7.5)

1 min. walk @ 8%

.20 sec. @ 8% (7.3)

.20 sec. @ 9% (7.3)

.20 sec. @ 10% (7.3)

2 min. walk @ 9%

.20 sec. @ 9% (7.1)

.20 sec. @ 10% (7.1)

.20 sec. @ 11% (7.1)

1 min. walk @ 10%

.20 sec. @ 10% (6.9)

.20 sec. @ 11% (6.9)

.20 sec. @ 12% (6.9)

1 min. walk @ 11%

.20 sec. @ 11% (6.7)

.20 sec. @ 12% (6.7)

.20 sec. @ 13% (6.7)

1 min. walk @ 12%

.20 sec. @ 12% (6.5)

.20 sec. @ 13% (6.5)

.20 sec. @ 14% (6.5)

1 min. walk @ 13%

.20 sec. @ 13% (6.3)

.20 sec. @ 14% (6.3)

.20 sec. @ 15% (6.3)

2 min. walk @ 1%

.20 sec. @ 1% (8.0)

.20 sec. @ 2% (8.0)

.20 sec. @ 3% (8.0)

1 min. walk @ 4%

.20 sec. @ 4% (7.5)

.20 sec. @ 5% (7.5)

.20 sec. @ 6% (7.5)

1 min. walk @ 7%

.20 sec. @ 7% (7.0)

.20 sec. @ 8% (7.0)

.20 sec. @ 9% (7.0)

1 min. walk @ 10%

.20 sec. @ 10% (6.5)

.20 sec. @ 11% (6.5)

.20 sec. @ 12% (6.5)

1 min. walk @ 13%

.20 sec. @ 13% (6.0)

.20 sec. @ 14% (6.0)

.20 sec. @ 15% (6.0)

COOL DOWN

WEEK OF 07/02/2018

Warm-up for at least 5 min.

All intervals are 1 min.

Block 1 at 1% incline:

1 min. (7.5)

1 min. walk

1 min.  (7.7)

.45 sec. walk

1 min. (7.9)

.30 sec. walk

1 min.  (8.1)

1.5 min. walk

Block 2 at 2% inline:

1 min. (7.4)

1 min. walk

1 min.  (7.6)

.45 sec. walk

1 min. (7.8)

.30 sec. walk

1 min.  (8.0)

1.5 min. walk

Block 3 at 3% incline:

1 min. (7.3)

1 min. walk

1 min.  (7.5)

.45 sec. walk

1 min. (7.7)

.30 sec. walk

1 min.  (7.9)

1.5 min. walk

Block 4 at 4% incline:

1 min. (7.2)

1 min. walk

1 min.  (7.4)

.45 sec. walk

1 min. (7.6)

.30 sec. walk

1 min.  (7.8)

1.5 min. walk

Block 5 @ 5% incline:

1 min. (7.1)

1 min. walk

1 min.  (7.3)

.45 sec. walk

1 min. (7.5)

.30 sec. walk

1 min.  (7.7)

COOL DOWN

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