WEEK OF 09/03/2018
Warm up for at least 5 min.
.30 sec. ON/ .30 sec. Off x 4 = each block is 4 min.
Block 1:
.30 sec. ON @ 1% incline (9.0) .30 OFF (walk)
REPEAT 4 TIMES
Take .15 sec. to increase incline to 2%
.30 sec. ON @ 2% incline (8.7) .30 OFF (walk)
REPEAT 4 TIMES
Take .15 sec. to increase incline to 3%
.30 sec. ON @ 3% incline (8.5) .30 OFF (walk)
REPEAT 4 TIMES
Take .15 sec. to increase incline to 4%
.30 sec. ON @ 4% incline (8.2) .30 OFF (walk)
REPEAT 4 TIMES
Walk for 1 ½ min. @ 4% incline
Block 2:
.30 sec. ON @ 5% incline (8.0) .30 OFF (walk)
REPEAT 4 TIMES
Take .15 sec. to increase incline to 6%
.30 sec. ON @ 6% incline (7.7) .30 OFF (walk)
REPEAT 4 TIMES
Take .15 sec. to increase incline to 7%
.30 sec. ON @ 7% incline (7.5) .30 OFF (walk)
REPEAT 4 TIMES
Take .15 sec. to increase incline to 8%
.30 sec. ON @ 8% incline (7.2) .30 OFF (walk)
REPEAT 4 TIMES
Walk for 1 ½ min. @ 4% incline
FINISHER:
.30 sec. at each incline listed below (6.5)
1%
4%
8%
4%
1%
Cool Down