WEEK OF 03/19/2018

Warm-up for 5 min. Do 4 .20 sec. pick-ups.

At each incline, you will do a .30 sec. fast pace, .30 sec. walk, .45 sec. fast pace, .45 sec. walk, 1 min. fast pace and a 1 min. walk followed by a huge jump in incline.

Block 1 at 1% incline:

.30 sec. (8.5)

.30 sec. walk

.45 sec. (8.5)

.45 sec. walk

1 min. (8.5)

1 min. walk

Block 2 at 3% incline:

.30 sec. (8.0)

.30 sec. walk

.45 sec. (8.0)

.45 sec. walk

1 min. (8.0)

1 min. walk

Block 3 at 5% incline plus a jump in incline:

.30 sec. (7.5)

.30 sec. walk

.45 sec. (7.5)

.45 sec. walk

1 min. (7.5)

1 min. walk while increasing incline to 15%

1.5 min. walk at 15% while decreasing slowly back down to 1% (4.5)

Block 4:

1.5 min. walk at 1%

.45 sec. at 1% (8.5)

.45 sec. walk

1 min. at 1% (8.5)

1 min. walk while increasing the incline to 3%

Block 5:

.45 sec. at 3% (8.0)

.45 sec. walk

1 min. at 3% (8.0)

1 min. walk while increasing incline to 5%

.45 sec. at 5% (7.5)

.45 sec. walk

1 min. at 5% (7.5)

1 min. walk

1 min. walk at 15% while decreasing slowly back down to 1% (4.7)

Block 6:

1.5 min. walk at 1%

1 min.  at 1% (8.5)

1 min. walk while increasing incline to 15%

.30 sec. walk at 15%

FINISHER:

1 min. at 1% (8.5)

1 min. walk

1 min. at 3% (8.0)

1 min. walk

1 min. at 5% (7.5)

1 min. walk while increasing incline to 15%

.30 sec. walk at 15%

COOL DOWN