WEEK OF 08/20/2018
Warm up for at least 5 min.
Block 1, all at .30 sec. each:
1% (7.2)
2% (7.2)
1% walk
1% (7.2)
2% (7.2)
3% (7.2)
1% walk
1% (7.2)
2% (7.2)
3% (7.2)
4% (7.2)
1% walk
1% (7.2)
2% (7.2)
3% (7.2)
4% (7.2)
5% (7.2)
1 min. @ 5% walk
Block 2, all at .30 sec. each:
6% walk
6% (6.2)
7% (6.2)
6% walk
6% (6.2)
7% (6.2)
8% (6.2)
6% walk
6% (6.2)
7% (6.2)
6% walk
6% (6.2)
7% (6.2)
8% (6.2)
9% (6.2)
6% walk
6% (6.2)
7% (6.2)
6% walk
6% (6.2)
7% (6.2)
8% (6.2)
9% (6.2)
10% (6.2)
1 min. @ 10% walk
Block 3, all at .30 sec. each:
11% walk
11% (5.0)
12% (5.0)
11% walk
11% (5.0)
12% (5.0)
13% (5.0)
11% walk
11% (5.0)
12% (5.0)
13% (5.0)
14% (5.0)
11% walk
11% (5.0)
12% (5.0)
13% (5.0)
14% (5.0)
15% (5.0)
2 min. @ 1% walk
SPRINTS:
.30 sec. ON/ 1 min. OFF X 3 (9.2)
Block 4:
.30 sec. @ 5% FAST (8.0)
.30 sec. @ 5% WALK
.30 sec. @ 10% WALK
.30 sec. @ 10% FAST (7.0)
.30 sec. @ 10% WALK
.30 sec. @ 15% WALK
.30 sec. @ 15% FAST (6.0)
Cool Down