Sorry for my absence…finals + big interview = no blogging. But I’m back, because SCHOOL IS OUT! And it is going to be a great summer.
So today I’d like to give you another treadmill workout. However, if you don’t have access to a treadmill, you can modify some things and just do it outside. Especially now that the weather is nice!
I know life gets busy, and sometimes you just don’t have time for a super long workout. So I’ve broken this workout into 3 different lengths: 20 minute, 30 minute and 45 minute. Squeeze in as much as you can, and remember when time is short, it is SUPER important that you push yourself!
You’ll notice the last column on the chart says RPE. This stands for rate of perceived exertion. Below is a scale to use. If the speeds or inclines I put up are not allowing you to meet the RPE I listed, or they are too high, then adjust as needed.
TWENTY MINUTE:
*repeat 2x
| TIME | SPEED | INCLINE | RPE |
| 0-3 | 4.0 | 4% | 4 |
| 3-5 | 4.2 | 5% | 6 |
| 5-6 | 7.0 | 0 | 8.5 |
| 6-8 | 4.0 | 5% | 6 |
| 8-9 | 6.0 | 0 | 7 |
| 9-10 | 7.0 | 0 | 8.5 |
THIRTY MINUTE:
*repeat 2x
| TIME | SPEED | INCLINE | RPE |
| 0-3 | 4.0 | 4% | 4 |
| 3-4 | 6.5 | 0 | 7 |
| 4-5 | 7.5 | 0 | 8.5 |
| 5-8 | 4.0 | 5% | 6 |
| 8-9 | 6.0 | 0 | 7 |
| 9-10 | 7.0 | 0 | 8.5 |
| 10-12 | 4.0 | 8% | 6 |
| 12-14 | 4.0 | 9% | 7 |
| 14-15 | 7.5 | 0 | 9 |
FOURTY-FIVE MINUTE:
*repeat 3x
| TIME | SPEED | INCLINE | RPE |
| 0-3 | 4.0 | 4% | 4 |
| 3-4 | 4.0 | 5% | 5 |
| 4-5 | 4.0 | 7% | 6 |
| 5-8 | 6.0 | 2% | 7 |
| 8-9 | 7.0 | 0 | 8 |
| 9-10 | 7.5 | 0 | 9 |
| 10-12 | 4.0 | 8% | 6 |
| 12-14 | 4.0 | 9% | 7 |
| 14-15 | 7.5 | 0 | 9 |
Don’t forget to cool down and stretch for a few minutes following this night sweat session. Hope you like the workouts! Let me know if you try them :)
your blog needs a like button cuz this post deserves it
ReplyDeleteI agree Ali. I'll have to give this a try and then tell Trish how bad it hurt, haha. But I like it.
ReplyDeleteYeah! School is out! Congrats! I look forward to trying these tredmill workouts.
ReplyDelete