Treading—Treadmill

Notes Change Incline/Speed Milestone Minutes
Warm up pace for first 3 minutes. Increase 0.2 mph for last 2 minutes.       1-5
Maintain speed Set incline: 3% Hill #1 5-6
  Set incline: 5%   6-7
  Set incline: 7%   7-8
  Set incline: 9%   8-9
  Set incline: 11%   9-10
  Set incline: 13% Check RPE 10-11
  Set incline: 9% 11-12
  Set incline: 7%   12-13
Increase speed to challenging pace for RPE of 6 for       13-15
2 minutes Set incline: 4%    
  Increase speed 0.2   15-16
  Decrease speed 0.3   16-17
Maintain speed Set incline: 6% Hill #2 17-18
  Set incline: 7%   18-19
  Set incline: 8%   19-20
  Set incline: 10%   20-21
Decrease speed by 0.2 mph Set incline: 13% 21-22
  Set incline: 15% Check RPE 22-23
  Set incline: 9%   23-24
  Set incline: 7%   24-25
  Set incline: 5% Hill #3 25-26
Decrease speed by 0.3 mph Set incline: 8%   26-28
  Set incline: 10%   28-29
  Set incline: 15%   29-30
  Set incline: 10%   30-31
  Set incline: 8%   31-32
  Set incline: 6%   32-33
Maintain speed Set incline: 3% Check RPE 33-34
  Increase speed ^ 0.2   34-35
  Increase speed ^ 0.1   35-36
  Decrease speed v 0.3   36-38
  Decrease speed v 0.2   38-39
  Decrease speed v 0.2   39-40
Decrease speed to warm up pace       40-41
Still walking, shoulder circles       41-42
Decrease speed by 0.5 mph. Practice deep breathing.       42-43
Decrease speed below 2.0 mph and perform high knees.       42-44
Decrease speed below 1.5 mph and exaggerate long steps.       44-45
Stretch all major leg muscles, shoulders, back, chest, neck.

 

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