|
Minutes |
Speed |
Incline |
|
Warm up |
2 |
4.0 MPH |
0 |
|
Speed up |
5 |
4.5-6.0 |
0 |
Increase speed by 0.5 each MPH minute until you reach 6.0 MPH; maintain for 2 minutes. |
Climb |
7 |
4.0-4.5 |
2.0 |
Increase incline by 2.0 each minute until you reach 10.0 MPH; stay there for 3 minutes. |
Descend |
1 |
6.0 |
2.0 |
|
Sprint |
4 |
Varied |
2.0 |
Sprint (your best effort) for 1 minute, then jog (4.5 MPH); repeat combo, trying to sprint faster the second time. |
Climb |
1 |
5.0-6.0 |
4.0 |
|
Climb |
4 |
6.0-7.0 |
4.0 |
|
Recover |
1 |
4.0-4.5 |
0 |
|
Jog |
1 |
5.0-6.0 |
0 |
|
Sprint |
2 |
Best effort |
0 |
|
Cool down |
2 |
2.0-3.0 |
0 |