I know, I know....It's winter and we are all sick and TIRED of the boring indoor cardio workouts on the treadmills and elipticals ect. But..unless you have an indoor track or weather permits for you to bundle up..we have to make sure we still get our cardio workouts in! The thing is, we need to constantly change the workout up and alter the speeds, inclines, ect. By doing this we not only keep our bodies from hitting a training wall, but we also keeps ourselves occupied and focused by following a new list of treadmill alterations rather than focusing on how tried you are!
Here is a very basic tread. workout I did one gloomy day. The constantly changing speeds and alterations kept it fresh. This workout is challenging but not extremely hard.
•0-3 minutes. Warm up for 3 minutes with an easy walk or jog (speed 4.0).
1st Set
•3-6 minutes. 3 minute tempo run (speed 6.5).
•6-9 minutes. 3 minute sprint interval i.e. sprint 1 minute , jog 1 minute, sprint 1 minute (speed 7.5, 6.0, 7.5).
•9-12 minutes. 3 minute tempo run (speed 6.7).
•12-15 minutes. Recovery: 3 minute walk or jog (speed 4.0).
2nd Set
•15-20 minutes. 5 minute tempo run (speed 6.7).
•20-25 minutes. 5 minute sprint interval i.e. sprint 1 min., jog 1 min, sprint 1 min., jog 1 min., sprint 1 min. (speed 7.5, 6.0, 7.5, 6.0, 7.5).
•26-30 minutes. 5 minute tempo run (speed 7.0).
•30-33 minutes. Recovery: 3 minute walk or jog (speed 4.0).
3rd Set
•33-36 minutes. 3 minute tempo run (speed 7.0)
•36-39 minutes. 3 minute sprint interval i.e. sprint 1 minute, jog 1 minute, sprint 1 minute) (speed 8.0, 6.0, 8.0)
•39-42 minutes. 3 minute tempo run (speed 7.0)
•42-45 minutes. Cool down. 3 minute walk or jog (speed 4.0).
Print this out on a small piece of paper and give it a try!!!
No comments:
Post a Comment