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