WEEK OF 09/10/2018

September 10, 2018 / Kevin Mora

Warm up for 5 min., or until you feel like you have hit your jog pace. (6.0)

Extended warm up: .20sec on (8.0)/.40 sec. jog (6.0) for 5 min.

Block 1:

@ 1% incline

1 min. (8.0)

1 min. walk

1 min. (8.0)

1 min. walk

.45 sec. (8.5)

.45 sec. walk

.45 sec. (8.5)

.45 sec. walk

.30 sec. (9.0)

.30 sec. walk

.30 sec. (9.0)

.30 sec. walk

1 min. walk increasing your incline up to 10%

1 min. @ 10% (4.6)

1 min. @ 10% (4.8)

1 min. @ 10% (5.0)

2 min. walk decreasing your incline down to 2%

Block 2:

@ 2% incline

1 min. (8.0)

1 min. walk

1 min. (8.0)

1 min. walk

.45 sec. (8.5)

.45 sec. walk

.45 sec. (8.5)

.45 sec. walk

.30 sec. (9.0)

.30 sec. walk

.30 sec. (9.0)

.30 sec. walk

1 min. walk increasing your incline up to 10%

1 min. @ 10% (4.8)

1 min. @ 10% (5.0)

2 min. walk decreasing your incline down to 3%

Block 3:

@ 3% incline

1 min. (8.0)

1 min. walk

1 min. (8.0)

1 min. walk

.45 sec. (8.5)

.45 sec. walk

.45 sec. (8.5)

.45 sec. walk

.30 sec. (9.0)

.30 sec. walk

.30 sec. (9.0)

.30 sec. walk

1 min. walk increasing your incline up to 10%

1 min. @ 10% (5.0)

Cool Down

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