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