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/resistance and speedwork 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	Incline/Resistance Pyramid Up:  Increase the incline/resistance 2% every 15 seconds	6-7
2 Minutes	Incline/Resistance Pyramid Down: Decrease incline/resistance 2% every 15 seconds	7-6
1 Minute	Sprint:  Move as fast as you can	8
2 Minutes	Baseline:  Decrease speed to recover back to baseline	5
2 Minutes	Incline/Resistance Pyramid Up:  Increase the incline/resistance 2% every 15 seconds	6-7
2 Minutes	Incline/Resistance Pyramid Down: Decrease incline/resistance 2% 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	3-4
	Total Workout Time: 26 minutes