Honestly, when was the last time you really upped your intensity on the treadmill (and I’m not talking about 30 seconds at the end)? Want to make your treadmill sessions less boring and far more effective? Follow these steps for the best treadmill workout ever:
· 10 min warm-up on a cross trainer or rower
· Set tready on manual program
· Choose one of the workouts below, according to you fitness level
· Finish with 10 minutes on the bike, Random program
· Stretch
· Repeat 2 times (totalling 20min).
· By the end of your 4th minute you should be at your maximum. Ask yourself ‘how much longer can I go at this pace?’, and if you answered +30sec then you need to up your speed next time.
· If it’s too hard at first, that’s fine, just slow your speed and now you have a goal to aim for.
· Never lower the inclines. If it’s too hard, go slower rather than less incline
· Warning: Your fitness will increase rapidly, so starting speed should be increased every third workout.
3 comments:
I just tried this workout and it was awesome! The 20min flew and my lungs felt like they were going to explode. I think thats a good thing!?! Much better than the normal slog.
Can I change the ratio of the first 5 minutes to the second 5 minutes? The hill on the second 5 minutes just kills me. I can do to first 5 minutes from 11-14 km/hr and still be okay-ish at the end of the fourth minute (that's probably my limit though) but then I tried the second 5 minutes at 11 km/hr and I simply couldn't make it up the hill - especially the second time through. Another day I tried the second half at 10 km/hr insteal (first half remained the same) and that was bearable (just!).
Is it okay to fiddle with the speed like that? You've said not to touch the incline...
Great programme though! I was getting a bit bored with my old interval training routine.
Hi Jules,
Yes you did the right thing by lowering the speed but keeping the incline the same. That way you get fit whilst increasing the strength of your legs. Keep at it and before long you'll be doing it at 10.5km/hr, then 11. I suggest 4x workouts doing the incline section at 10km/hr, then 4x 10.5, and hopefully then you'll be able to do 11. Keep me posted!
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