Summer Interval Training
Option 1: Treadmill Intervals (35 minutes)
This interval routine burns more than 300 calories in 35 minutes.
|
Minutes |
Speed (mph)/intensity |
|
0:00–1:00 |
Warm up (5.5) |
|
1:00–5:00 |
Jog (5.5–8) |
|
5:00–6:00 |
Speed up (9.5; raise incline to 0.5%) |
|
6:00–9:00 |
Recover (8.5; lower incline to 0%) |
|
9:00–10:00 |
Speed up (8–11; raise incline to 0.5%) |
|
10:00–13:00 |
Recover (8.5; lower incline to 0%) |
|
13:00–14:00 |
Speed up (8–11; raise incline to 0.5%) |
|
14:00–17:00 |
Recover (8–8.5; lower incline to 0%) |
|
17:00–20:00 |
Speed up (10.5–12; raise incline to 0.5%) |
|
20:00–23:00 |
Recover (8–8.5; lower incline to 0%) |
|
23:00–24:00 |
Speed up (10.5–12; raise incline to 0.5%) |
|
24:00–27:00 |
Recover (8–8.5; lower incline to 0%) |
|
27:00–28:00 |
Speed up (8–11; raise incline to 0.5%) |
|
28:00–31:00 |
Recover (8–8.5; lower incline to 0%) |
|
31:00–35:00 |
Cool down (5.5–7) |
Option 2: Do-Anywhere Intervals (30 minutes)
Do any cardio — cycling, walking, running, using the elliptical machine, etc. Use RPE to find your pace. At RPE 5, you should be slightly breathless; at 7 or higher, speaking more than a few words becomes difficult.
|
Minutes |
Speed (mph)/ intensity |
|
0:00–5:00 |
Warm up / 50% |
|
5:00–6:00 |
Increase pace / 55-60% |
|
6:00–8:00 |
Recover / 50% |
|
8:00-9:00 |
Increase pace / 55-60% |
|
9:00–11:00 |
Recover / 50% |
|
11:00–12:00 |
Increase pace / 55-60% |
|
12:00–15:00 |
Recover / 55% |
|
15:00–16:00 |
Increase pace / 60-70% |
|
16:00–19:00 |
Recover / 50% |
|
19:00–22:00 |
Increase pace / 65-75% |
|
22:00–25:00 |
Recover / 55% |
|
25:00–28:00 |
Increase pace / 60-70% |
|
28:00–30:00 |
Cool down / 35-50% |
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