Interval Training - Sprints and Hills

This interval workout involves both high intensity intervals and lower intensity recovery periods.  This type of workout involves changing the settings on the cardio machine of your choice throughout the workout to keep things interesting, help you burn more calories and build endurance quickly.  The intensity segments involve both hills (or resistance, depending on the machine you're using) and sprints so you work the heart and body in different ways. This workout can be done on any cardio machine or outside*.  The example below uses the treadmill.

• This workout is a sample only-- modify according to your fitness level.
• The RPEs (Rate of Perceived Exertion) listed are to help you keep track of your intensity on a scale of 1 - 10.
• Beginners:  Start with this Beginner Interval Workout
• Intermediate/Advanced:  If the workout is too short, repeat one or more sets of the pyramids, sprints and baseline recovery periods
•  See your doctor if you have any medical conditions or injuries

You can also use a Target Heart Rate Calculator to monitor your exercise intensity.

Time	The Workout	RPE
5 Minutes	Warm up:  Start with a brisk walk at a moderate pace	3-4
2 Minutes	Baseline:  Increase incline to 1% and increase speed to slightly higher than comfortable pace.	5
2 Minutes	Incline/Resistance Pyramid Up:  Increase the incline 1% every 15 seconds	6-7
2 Minutes	Incline/Resistance Pyramid Down: Decrease incline 1% every 15 seconds	7-6
1 Minute	Sprint:  Increase speed to fast walk or run	8
2 Minutes	Baseline:  Decrease speed to recover back to baseline	5
2 Minutes	Incline/Resistance Pyramid Up:  Increase the incline 1% every 15 seconds	6-7
2 Minutes	Incline/Resistance Pyramid Down: Decrease incline 1% every 15 seconds	7-6
1 Minute	Hill Sprint:  Increase incline to 8-10%, keeping speed moderate until you reach Level 8 RPE	8-9
2 Minutes	Baseline: Decrease incline to 0% to recover back to baseline	5
5 minutes	Cool down:   Walking at a comfortable pace	3-4
	Total Workout Time: 26 minutes

*To do this workout outside, simply alternate speed walking, running or hills for 1 minute with 2 minutes of walking or jogging to recover.