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