WEEK OF 01/22/2018
WARM UP- all different speeds, durations and recovery times. Incline are 15%, 10% and 5%.
BLOCK 1:
1 min. at 15% (4.5)
1 min at 15% (every .15 sec bump up 4.7-5.3)
1 min. walk at 10%
1 min. at 10% (5.7)
1 min at 15% (every .15 sec bump up 5.9-6.5)
1 min. walk at 5%
1 min. at 5% (6.5)
1 min at 15% (every .15 sec bump up 6.7-7.3)
1 min. walk at 1%
1 min. at 1% (7.5)
1 min at 15% (every .15 sec bump up 7.7-8.3)
1 min. walk at 5%
BLOCK 2:
.30 sec. at 15% (3.0)
.30 sec. at 15% (5.0)
REPEAT X 3
1 min. walk at 10%
.30 sec. at 10% (3.0)
.30 sec. at 10% (6.0)
REPEAT X 3
1 min. walk at 5%
.30 sec. at 5% (3.0)
.30 sec. at 5% (7.0)
REPEAT X 3
1 min. walk at 1%
BLOCK 3:
1 min. at 15% (5.0), 1 min. walk at 10%
1 min. at 10% (6.0), 1 min. walk at 5%
1 min. at 1% (8.0-8.5)
2 min. walk
.30 sec. at 15% (3.0)
.30 sec. at 15% (5.0)
REPEAT X 3
1 min. walk at 10%
.30 sec. at 10% (3.0)
.30 sec. at 10% (6.0)
REPEAT X 3
1 min. walk at 5%
.30 sec. at 5% (3.0)
.30 sec. at 5% (7.0)
REPEAT X 3
1 min. walk at 1%
COOL DOWN