High Altitude Fitness

Where the locals train

High performance fitness, training and gym for Ketchum, Sun Valley, the Wood River Valley and beyond. Where the locals train.

WEEK OF 08/27/2018

Warm up for at least 5 min.

Block 1, steady pace try not to slow down as you climb.

(Suggested speed for block 1 is 6.5)

.30 sec. @ 1%

.30 sec. @ 2%

.30 sec. @ 3%

.30 sec. @ 4%

.30 sec. @ 5%

.30 sec. @ 4%

.30 sec. @ 3%

.30 sec. @ 2%

.30 sec. @ 1%

1 min. walk @ 1%

 

Block 2, steady pace for .15 sec. Then up the pace for .15 sec. and then keep a steady pace for .15 sec. as you increase/decrease incline.

.15 sec. @ 1% (6.5), .15 sec. @ 1% (7.0), .15 sec. (6.5) increase incline to 2%

.15 sec. @ 2% (6.5), .15 sec. @ 2% (7.0), .15 sec. (6.5) increase incline to 3%

.15 sec. @ 3% (6.5), .15 sec. @ 3% (7.0), .15 sec. (6.5) increase incline to 4%

.15 sec. @ 4% (6.5), .15 sec. @ 4% (7.0), .15 sec. (6.5) increase incline to 5%

.30 sec. @ 5% walk

.15 sec. @ 5% (6.5), .15 sec. @ 5% (7.0), .15 sec. (6.5) decrease incline to 4%

.15 sec. @ 4% (6.5), .15 sec. @ 4% (7.0), .15 sec. (6.5) decrease incline to 3%

.15 sec. @ 3% (6.5), .15 sec. @ 3% (7.0), .15 sec. (6.5) decrease incline to 2%

.15 sec. @ 2% (6.5), .15 sec. @ 2% (7.0), .15 sec. (6.5) decrease incline to 1%

1 min. @ 1% walk

Block 3, hold steady pace for .45 sec. at each incline.

(Suggested speed for block 1 is 6.5)

.45 sec. @ 1%

.45 sec. @ 2%

.45 sec. @ 3%

.45 sec. @ 4%

.45 sec. @ 5%

.45 sec. @ 4%

.45 sec. @ 3%

.45 sec. @ 2%

.45 sec. @ 1%

1 min. walk @ 1%

 

Block 4, .30 sec. sprint at each incline, followed by a .30 sec. walk while increasing/decreasing incline.

.30 sec. @ 1% (8.7), .30 sec. walk while increasing incline to 2%

.30 sec. @ 2% (8.5), .30 sec. walk while increasing incline to 3%

.30 sec. @ 3% (8.5), .30 sec. walk while increasing incline to 4%

.30 sec. @ 4% (8.2), .30 sec. walk while increasing incline to 5%

.30 sec. walk @ 5%

.30 sec. @ 5% (8.0), .30 sec. walk while decreasing incline to 4%

.30 sec. @ 4% (8.2), .30 sec. walk while decreasing incline to 3%

.30 sec. @ 3% (8.5), .30 sec. walk while decreasing incline to 2%

.30 sec. @ 2% (8.5), .30 sec. walk while decreasing incline to 1%

.30 sec. @ 1% (8.7)

Block 5, all at a steady pace.

(Suggested speed for block 1 is 6.5)

.30 sec. @ 1%

.45 sec. @ 2%

.30 sec. @ 3%

.45 sec. @ 4%

.30 sec. @ 5%

.45 sec. @ 4%

.30 sec. @ 3%

.45 sec. @ 2%

.30 sec. @ 1%

Cool Down

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