Mixed Interval Workout - Threshold and Aerobic Intervals
This mixed interval workout is a type of high intensity interval training (HIIT) that helps build endurance, increase your anaerobic threshold and burn more calories and fat both during and after your workout. This workout includes high intensity intervals, alternating speed and hill or resistance work as well as longer aerobic intervals. The differences between the aerobic intervals are subtle. Pay attention to your intensity and make adjustments throughout the intervals to stay within the suggested perceived exertion.
You can do this workout on any cardio machine (set to manual mode).
| Time | Intensity/Speed | Perceived Exertion |
|---|---|---|
| 5 min. | Warm up at an easy-moderate pace | 4-5 |
| 5 min. | Baseline: Increase speed gradually to slightly harder than comfortable | 5 |
| 1 min. | Increase speed/resistance gradually to work a little harder | 6 |
| 1 min. | Increase speed/resistance gradually to work a little harder | 7 |
| 1 min. | Increase speed/resistance gradually to work a little harder | 8 |
| 2 min. | Baseline | 5 |
| High Intensity Interval Block 1 | ||
| 90 seconds | Hill - Keep your pace the same and increase incline or resistance to that you're working hard | 7-8 |
| 60 seconds | Recover at a comfortable pace | 4-5 |
| 90 seconds | Speed - Increase pace so that you're working hard | 7-8 |
| 60 seconds | Recover | 4-5 |
| 90 seconds | Hill - Increase incline or resistance to that you're working hard | 7-8 |
| 60 seconds | Recover | 4-5 |
| 90 seconds | Speed - Increase pace so that you're working hard | 7-8 |
| 60 seconds | Recover | 4-5 |
| 90 seconds | Hill - Increase incline or resistance to that you're working hard | 7-8 |
| 60 seconds | Recover | 4-5 |
| 90 seconds | Speed - Increase pace so that you're working hard | 7-8 |
| 60 seconds | Recover | 4-5 |
| Medium Intensity Interval Block 2 | ||
| 5 minutes | Set your pace, incline and/or resistance so that you're working at Baseline intensity. | 5 |
| 5 minutes | Increase your pace, incline or resistance slightly so that you're working a little harder | 6-7 |
| 5 minutes | Decrease back to Baseline intensity | 5 |
| Cool Down | ||
| 5 minutes | Cool down at an easy pace | 3-4 |
| Total : | 50 Minutes |
