And if you can't make it, try it at home, at the gym, wherever. Don't forget to report back. And please don't tell me it was fun...FUN is not extreme. Extreme is misery, at least temporary. And yet, beneficial... as many of you have to come to know about my manic Monday methods.
See you tomorrow my hardcore treadies!
bp = back pedal
ssr = side shuffle right
ssl = side shuffle lef
Monday Interval XTREME!! | |||
Minutes | Incline | Speed | Intensity |
5 min | 1 | 4 to 6 | 50 to 60 % |
30 sec | 1 | 8 to 10 | 90 to 100% |
30 sec | 5 | 8 to 10 | 90 to 100% |
1 min | 1 | 3 to 5 | 40 to 50% |
repeat 4xs | |||
20 sec | 15 | 6+ | 90 to 100% |
10 sec | 15 | rest | 0 |
repeat 8xs | |||
2 min | 1 | 3 to 5 | 40 to 50% |
1 min bp | 15 | 2 to 3 | 80 to 90% |
30 sec | 15 | 2 to 3 | 40 to 50% |
1 min ssr | 15 | 2 to 4 | 80 to 90% |
30 sec | 15 | 2 to 3 | 40 to 50% |
1 min ssl | 15 | 2 to 3 | 80 to 90% |
repeat 3xs | |||
1 min | 1 | 2 to 3 | 40 to 50% |
30 sec | 1 | 8 to 10 | 90 to 100% |
30 sec | 8 | 8 to 10 | 90 to 100% |
60 sec | 1 | 3 to 5 | 40 to 50% |
repeat 4xs | |||
20 sec | 15 | speed walk | 90 to 100% |
10 sec | 15 | rest | 0 |
repeat 8xs | |||
2 min | 1 | 3 to 5 | 40 to 50% |
5 min | 1 | 4 to 6 | 50 to 60% |
stretch! |
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