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 incline (if you're on a treadmill) or resistance (for the elliptical or stationary bike) and speed work so you work the heart and body in different ways. This workout can be done on any cardio machine or outside.
How To
- Perform each interval, using this Perceived Exertion Chart to monitor intensity and work at the suggested Rate of Perceived Exertion (RPE).
- For a more advanced and longer workout, repeat the intervals twice
- 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 moderate pace to gradually warm up | 3-4 |
| 2 Minutes | Baseline: Increase incline/resistance and speed to slightly higher than comfortable pace. | 5 |
| 2 Minutes | Pyramid Up: Increase the incline/resistance 2% every 15 seconds | 7 |
| 2 Minutes | Pyramid Down: Decrease incline/resistance 2% every 15 seconds | 7 |
| 1 Minute | Sprint: Move as fast as you can | 8 |
| 2 Minutes | Baseline | 5 |
| 2 Minutes | Pyramid Up: Increase the incline/resistance 2% every 15 seconds | 7 |
| 2 Minutes | Pyramid Down: Decrease incline/resistance 2% every 15 seconds | 7 |
| 1 Minute | Hill Sprint: Increase incline/resistance by 8-10%, keeping speed moderate until you reach Level 8 RPE | 8-9 |
| 2 Minutes | Baseline: Decrease incline/resistance to baseline | 5 |
| 2 Minutes | Sprint: Move as fast as you can | 8 |
| 2 Minutes | Baseline: Decrease speed to recover back to baseline | 5 |
| 5 minutes | Cool down | 3-4 |
| Total Workout Time: 30 minutes |
