This workout involves increasing your speed and/or
incline for short intervals before bringing them back down to a medium
intensity. Increase or decrease the speed according to your fitness level and use the Perceived Exertion Scale to determine how hard you're working. The inclines and speeds listed are
only suggestions. It'll take some practice to figure out the right
settings for you. This workout is for intermediate and advanced
exercisers.
| Time |
Intensity/Speed |
Incline |
Perceived Exertion |
|
5-10 min. |
3-4.0 mph - warm-up
|
1% |
2-3 |
|
1 min.
|
Increase speed 2 increments every 15 seconds |
Increase
incline 1 percent every 15 seconds/td>
| 5 |
| 1 min. |
Walk or run as fast as you can at this incline |
6% |
5-7 |
|
1 min.
|
Decrease speed 1 increment every 15 seconds |
Decrease incline 1 percent every 15 seconds |
5-6 |
| 5
min. |
Walk or run at a moderate pace |
0% |
4-5 |
| 1
min. |
Increase speed 3 increments every 20
seconds |
Increase incline 2 percent
every 20 seconds |
5-6 |
| 1
min. |
Walk or run as fast as you can at
this incline |
7% |
7 |
| 1
min. |
Decrease
speed 3 increments every 20 seconds |
Decrease incline 2 percent every
20 seconds |
5-6 |
| 5
min. |
Walk or run at a moderate pace |
0% |
4-5 |
| 3 min. |
Increase pace so that you're a bit
breathless |
1-3% |
6 |
| 10
min. |
Walk or run at a comfortable pace |
0% |
4 |
| 6
min. |
Walk or run at an easy pace |
0% |
2-3 |
| 