WEEK OF 06/25/2018
Warm up for 5 min.
.30 sec. ON/ .30 sec. OFF at each incline X 2 and speed up half way by .3
Block 1:
.15 sec. at 1% incline (8.7)
.15 sec. at 1% incline (9.0)
.30 sec. walk
.15 sec. at 1% incline (8.7)
.15 sec. at 1% incline (9.0)
Walk for 1 min. while increasing incline up to 15%
.15 sec. at 15% incline (5.1)
.15 sec. at 15% incline (5.4)
.30 sec. walk
.15 sec. at 15% incline (5.1)
.15 sec. at 15% incline (5.4)
Walk for 1 min. while decreasing incline down to 2%
Block 2:
.15 sec. at 2% incline (8.6)
.15 sec. at 2% incline (8.9)
.30 sec. walk
.15 sec. at 2% incline (8.6)
.15 sec. at 2% incline (8.9)
Walk for 1 min. while increasing incline up to 14%
.15 sec. at 14% incline (5.2)
.15 sec. at 14% incline (5.5)
.30 sec. walk
.15 sec. at 14% incline (5.2)
.15 sec. at 14% incline (5.5)
Walk for 1 min. while decreasing incline down to 3%
Block 3:
.15 sec. at 3% incline (8.5)
.15 sec. at 3% incline (8.8)
.30 sec. walk
.15 sec. at 3% incline (8.5)
.15 sec. at 3% incline (8.8)
Walk for 1 min. while increasing incline up to 13%
.15 sec. at 13% incline (5.3)
.15 sec. at 13% incline (5.6)
.30 sec. walk
.15 sec. at 13% incline (5.3)
.15 sec. at 13% incline (5.6)
Walk for 1 min. while decreasing incline down to 4%
Block 4:
.15 sec. at 4% incline (8.4)
.15 sec. at 4% incline (8.7)
.30 sec. walk
.15 sec. at 4% incline (8.4)
.15 sec. at 4% incline (8.7)
Walk for 1 min. while increasing incline up to 12%
.15 sec. at 12% incline (5.4)
.15 sec. at 12% incline (5.7)
.30 sec. walk
.15 sec. at 12% incline (5.4)
.15 sec. at 12% incline (5.7)
Walk for 1 min. while decreasing incline down to 5%
Block 5:
.15 sec. at 5% incline (8.3)
.15 sec. at 5% incline (8.6)
.30 sec. walk
.15 sec. at 5% incline (8.3)
.15 sec. at 5% incline (8.6)
Walk for 1 min. while increasing incline up to 11%
.15 sec. at 11% incline (5.5)
.15 sec. at 11% incline (5.8)
.30 sec. walk
.15 sec. at 11% incline (5.5)
.15 sec. at 11% incline (5.8)
Walk for 1 min. while decreasing incline down to 6%
Block 6:
.15 sec. at 6% incline (8.2)
.15 sec. at 6% incline (8.5)
.30 sec. walk
.15 sec. at 6% incline (8.2)
.15 sec. at 6% incline (8.5)
Walk for 1 min. while increasing incline up to 10%
.15 sec. at 10% incline (5.6)
.15 sec. at 10% incline (5.9)
.30 sec. walk
.15 sec. at 10% incline (5.6)
.15 sec. at 10% incline (5.9)
Walk for 1 min. while decreasing incline down to 7%
Block 7:
.15 sec. at 7% incline (8.1)
.15 sec. at 7% incline (8.4)
.30 sec. walk
.15 sec. at 7% incline (8.1)
.15 sec. at 7% incline (8.4)
Walk for 1 min. while increasing incline up to 9%
.15 sec. at 9% incline (5.7)
.15 sec. at 9% incline (6.0)
.30 sec. walk
.15 sec. at 9% incline (5.7)
.15 sec. at 9% incline (6.0)
Walk for 1 min. while decreasing incline down to 8%
Block 8:
.15 sec. at 8% incline (8.0)
.15 sec. at 8% incline (8.3)
.30 sec. walk
.15 sec. at 8% incline (8.0)
.15 sec. at 8% incline (8.3)
COOL DOWN