WEEK OF 07/09/2018

1 min. intervals, .20 sec. at speed and incline with 1 min. of rest

Warm up for at least 5 min.

.20 sec. @ 1% (8.5)

.20 sec. @ 2% (8.5)

.20 sec. @ 3% (8.5)

1 min. walk @ 2%

.20 sec. @ 2% (8.3)

.20 sec. @ 3% (8.3)

.20 sec. @ 4% (8.3)

1 min. walk @ 3%

.20 sec. @ 3% (8.1)

.20 sec. @ 4% (8.1)

.20 sec. @ 5% (8.1)

1 min. walk @ 4%

.20 sec. @ 4% (7.9)

.20 sec. @ 5% (7.9)

.20 sec. @ 6% (7.9)

1 1/2 min. walk @ 5%

.20 sec. @ 5% (7.7)

.20 sec. @ 6% (7.7)

.20 sec. @ 7% (7.7)

1 min. walk @ 6%

.20 sec. @ 6% (7.6)

.20 sec. @ 7% (7.6)

.20 sec. @ 8% (7.6)

1 min. walk @ 7%

.20 sec. @ 7% (7.5)

.20 sec. @ 8% (7.5)

.20 sec. @ 9% (7.5)

1 min. walk @ 8%

.20 sec. @ 8% (7.3)

.20 sec. @ 9% (7.3)

.20 sec. @ 10% (7.3)

2 min. walk @ 9%

.20 sec. @ 9% (7.1)

.20 sec. @ 10% (7.1)

.20 sec. @ 11% (7.1)

1 min. walk @ 10%

.20 sec. @ 10% (6.9)

.20 sec. @ 11% (6.9)

.20 sec. @ 12% (6.9)

1 min. walk @ 11%

.20 sec. @ 11% (6.7)

.20 sec. @ 12% (6.7)

.20 sec. @ 13% (6.7)

1 min. walk @ 12%

.20 sec. @ 12% (6.5)

.20 sec. @ 13% (6.5)

.20 sec. @ 14% (6.5)

1 min. walk @ 13%

.20 sec. @ 13% (6.3)

.20 sec. @ 14% (6.3)

.20 sec. @ 15% (6.3)

2 min. walk @ 1%

.20 sec. @ 1% (8.0)

.20 sec. @ 2% (8.0)

.20 sec. @ 3% (8.0)

1 min. walk @ 4%

.20 sec. @ 4% (7.5)

.20 sec. @ 5% (7.5)

.20 sec. @ 6% (7.5)

1 min. walk @ 7%

.20 sec. @ 7% (7.0)

.20 sec. @ 8% (7.0)

.20 sec. @ 9% (7.0)

1 min. walk @ 10%

.20 sec. @ 10% (6.5)

.20 sec. @ 11% (6.5)

.20 sec. @ 12% (6.5)

1 min. walk @ 13%

.20 sec. @ 13% (6.0)

.20 sec. @ 14% (6.0)

.20 sec. @ 15% (6.0)

COOL DOWN