treadmill workouts
- Thread starter farm girl
- Start date
My current fave
In my log I call this my 5 minute intervals workout, although it isn't a classic interval type of workout. I had to call it something other than "that thing I like to do on the treadmill in 5 minute cycles."
1. 5 minutes -- warm up on 0% grade, starting at 3.8 and ending up at about 4.5
2. 5 minutes -- 1% grade, 6.5 mph
3. 5 minutes -- 0% grade, 7 mph
4. 5 minutes -- 6% grade, 4.3 mph
5. 5 minutes -- 4% grade, 4.8 mph
6. Repeat steps 2 - 5
7. 5 minutes -- 1% grade, 6.5 mph
8. 2.5 minutes -- 0% grade, 7 mph
9. 1.5 minutes -- 0% grade, 7.5 mph
10. 1 minute -- 0% grade, 8 mph
11. 5 minutes cooldown gradually reducing speed.
12. Stretching off the treadmill.
I always feel really good when I finish this workout. Minus the stretching it clocks in at 1 hour. My knees like it better than a 60 minute straight jog/run, and according to my treadmill ( for whatever it's worth ) I burn more calories doing these cycles than a straight run as well. While it isn't exactly an interval workout, I treat it as one in my workout schedule. So if I do this, I follow it with a light day and don't do another interval workout for the next few days.
I can't wait to see other people's suggestions!
Erin
In my log I call this my 5 minute intervals workout, although it isn't a classic interval type of workout. I had to call it something other than "that thing I like to do on the treadmill in 5 minute cycles."
1. 5 minutes -- warm up on 0% grade, starting at 3.8 and ending up at about 4.5
2. 5 minutes -- 1% grade, 6.5 mph
3. 5 minutes -- 0% grade, 7 mph
4. 5 minutes -- 6% grade, 4.3 mph
5. 5 minutes -- 4% grade, 4.8 mph
6. Repeat steps 2 - 5
7. 5 minutes -- 1% grade, 6.5 mph
8. 2.5 minutes -- 0% grade, 7 mph
9. 1.5 minutes -- 0% grade, 7.5 mph
10. 1 minute -- 0% grade, 8 mph
11. 5 minutes cooldown gradually reducing speed.
12. Stretching off the treadmill.
I always feel really good when I finish this workout. Minus the stretching it clocks in at 1 hour. My knees like it better than a 60 minute straight jog/run, and according to my treadmill ( for whatever it's worth ) I burn more calories doing these cycles than a straight run as well. While it isn't exactly an interval workout, I treat it as one in my workout schedule. So if I do this, I follow it with a light day and don't do another interval workout for the next few days.
I can't wait to see other people's suggestions!
Erin
I got this work out a few months back and it is a tough one.
3.4 - 4 min
3.8 - 4 min
4.4 - 4 min
5.5 - 4 min
6.5 - 4 min
7.5 - 4 min
8.0 - 5 min (optional)
Slow down over 1 min. to 3.8
Raise incline level to 14 and walk uphill for 10 min
Lower to leve 9 and increase speed to 4.8 for 5 min
Lower to ground level over 1 min
Then do:
4 interval cycles of 8.0 for 1 min. and 6.0 for 30 seconds
Finish with:
6.0 - 2 min
3.8 - 2 min
3.4 - 3 min
3.0 - 4 min
It really helps if you have a custom option on your treadmill so you can program it in and not have to fool with all the changes but once.
Lynn W
3.4 - 4 min
3.8 - 4 min
4.4 - 4 min
5.5 - 4 min
6.5 - 4 min
7.5 - 4 min
8.0 - 5 min (optional)
Slow down over 1 min. to 3.8
Raise incline level to 14 and walk uphill for 10 min
Lower to leve 9 and increase speed to 4.8 for 5 min
Lower to ground level over 1 min
Then do:
4 interval cycles of 8.0 for 1 min. and 6.0 for 30 seconds
Finish with:
6.0 - 2 min
3.8 - 2 min
3.4 - 3 min
3.0 - 4 min
It really helps if you have a custom option on your treadmill so you can program it in and not have to fool with all the changes but once.
Lynn W