Posted on

Empire’s Kick-Ass Treadmill Workout of the Week

Each week the Empire Tri Club will feature a Weekly Teadmill Workout that will kick your ass into serious shape.  Spice up your treadmill workouts by varying the speed and incline to significantly reduce boredom and give you the most bang for your buck.  You don’t need to spend countless hours at the gym to see results.  A high intensity 30-minute sweat session can fire up your metabolism and help you burn extra calories for several hours after your workout too!


This week’s workout:

Warm-up: Jog for 10 min, slowly increasing your speed to a 10k race pace.

Main Set: Descending Speed Pyramid

  • 6 min Fast
  • 1 min recovery
  • 5 min Fast
  • 1 min recovery
  • 4 min Fast
  • 1 min recovery
  • 3 min Fast
  • 1 min recovery
  • 2 min Fast
  • 1 min recovery
  • 1 min Fast
  • (OPTIONAL:  To make this workout longer, start with 7 or 8 min intervals)

Cool down: 5 minute jog


  • Try and go faster as the intervals get shorter
  • Each interval should feel challenging – RPE 7-9
  • To make this workout more challenging, you can increase the incline to 1-5%
  • For your 1 min recovery between each, run EASY (walk if needed) and bring incline back to 0%
  • You may choose to start this workout with 7 or 8 minute intervals or repeat the set twice to complete your desired time or distance.


Rate of Perceived Exertion (RPE): When exercising, it’s important to monitor your intensity to make sure that your pace/effort is appropriate for the workout you’re doing. One way to do that is to use a Perceived Exertion Scale.  In general, for most workouts you want to be at around Level 5-6. If you’re doing interval training, you want your recovery to be around a 4-5 and your intensity blasts to be at around 8-9.  As you’ll see below, working at a level 10 isn’t recommended for most workouts. For longer, slower workouts, keep your PE at Level 5 or lower.

  • Level 1: I’m watching TV and eating bon bons
  • Level 2: I’m comfortable and could maintain this pace all day long
  • Level 3: I’m still comfortable, but am breathing a bit harder
  • Level 4: I’m sweating a little, but feel good and can carry on a conversation effortlessly
  • Level 5: I’m just above comfortable, am sweating more and can still talk easily
  • Level 6: I can still talk, but am slightly breathless
  • Level 7: I can still talk, but I don’t really want to. I’m sweating like a pig
  • Level 8: I can grunt in response to your questions and can only keep this pace for a short time period
  • Level 9: I am probably going to die
  • Level 10: I am dead

References: Perceived Exertion Scale