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:

  • 1 min @ at 5k race pace @ 1-2% incline HARD
  • 1 min @ EASY JOG
  • 1 min @ 5k race pace @ 3-4% incline  HARDER
  • 1 min @ EASY JOG
  • 1 min @ 5k race pace @ 5-6% incline  HARDEST
  • 3 min active recovery – 10k- half marathon pace – MODERATE
  • repeat 3-5 times

Cool down: 5 minute jog

Description:

  • For each interval, try and go the same pace or faster – even as the incline increases.
  • Try and slow the pace down only as much as you need to recover between intervals.
  • Repeat as many times as necessary to complete your desired time or distance.

 

Perceived Exertion: 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: About.com Perceived Exertion Scale

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:

  • 3 min @ a pace thats about 20 sec faster than your best 5k race pace.
  • 3 min @ an easy jog
  • repeat 3-5 times

Cool down: 5 minute jog

Description:

  • For each interval, try and start at a slightly faster pace than the one before.
  • To make this workout more challenging do the intervals at an incline.
  • Repeat as many times as necessary to complete your desired time or distance.

 

Perceived Exertion: 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: About.com Perceived Exertion Scale

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 5 min, slowly increasing your speed to a 10k race pace.

Main Set:   Speed Pyramid

Running Workout

  • 2 min – 0% incline – Level 4 (moderate pace)
  • 2 min – 0% incline – Level 6 (a little faster – about .5 mph increase)
  • 2 min – 4% incline – Level 8-9 (same pace w/ incline)
  • 1 min – 0% incline – Level 2 (recover)
  • Repeat 2 more times, but bring incline to 5% on 2nd interval & 6% on 3rd interval.

Cool down: 5 minute jog

 

Description:

  • An example of this workout is:
    • 2 min @ 6.5 mph, 0% incline
    • 2 min @ 7.o mph, 0% incline
    • 2 min @ 7.0 mph, 3% incline
    • 1 min at @5.0 mph, 0% incline (recovery)
    • 2 min @ 6.7 mph, 0% incline
    • 2 min @ 7.2 mph, 0% incline
    • 2 min @ 7.2 mph, 3% incline
    • 1 min at @5.0 mph, 0% incline (recovery)
    • 2 min @ 6.9 mph, 0% incline
    • 2 min @ 7.4 mph, 0% incline
    • 2 min @ 7.4 mph, 3% incline
    • 1 min at @5.0 mph, 0% incline (recovery)
    • For each set, try and start at a slightly faster pace.
    • If you need a little extra recovery time between each interval, take it.  You want to bring your heart rate & breathing back under control.  Try and limit recovery time to 2 min.
    • Repeat as many times as necessary to complete your desired time or distance.

        Perceived Exertion 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: About.com Perceived Exertion Scale

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 1 mile, slowly increasing your speed to a 10k race pace.

Main Set:   1/2 mile repeats

  • 1/2 mile FAST  (challenging effort, level 6-8)
  • 1/4 mile recovery (easy jog, level 2-3)
  • Repeat 3-5 times

Cool down: 5 minute jog

Description:

  • The 1/2 mile intervals should be challenging.  You should be running at a pace that’s hard to maintain a conversation, and you should be out of breath by the end.
  • Aim for a negative split – meaning each interval is the same time or slightly faster than the one before.
  • Your 1/4 minute Jog should be nice and easy – bring your heart rate & breathing back under control.
  • Repeat as many times as necessary to complete your desired time or distance.

Incline for Treadmill Running *Because treadmill running is easier than outdoor running (since there’s no wind resistance), set the incline to 1% to better simulate outdoor running conditions.  If you’re new to treadmill running, you may want to start with a 0% incline and then gradually move up to 1%.

Perceived Exertion 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: About.com Perceived Exertion Scale

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 1 mile, slowly increasing your speed to a 10k race pace.

Main Set:

  • Start your 2nd mile at a pace that’s about 6 out of 10.
  • Every time your distance increases by 0.1 miles, increase your speed by 0.1mph
  • Repeat until you hit the 3 mile mark
  • Recover with 1/4 mile easy jog
  • Repeat

Cool down: 5 minute jog

Description:

  • To make this workout more challenging, increase the incline to for the 1 mile interval.  Recover on a flat.
  • Increasing the incline will raise your heart rate and burn more calories.
  • Over the course of 1 mile, you’ll increase your pace by 1 full MPH.  Start at a Level 6, Finish at an 8.
  • Your 1/4 minute Jog should be nice and easy – bring your heart rate & breathing back under control.
  • Repeat as many times as necessary to complete your desired time or distance.

Incline for Treadmill Running *Because treadmill running is easier than outdoor running (since there’s no wind resistance), set the incline to 1% to better simulate outdoor running conditions.  If you’re new to treadmill running, you may want to start with a 0% incline and then gradually move up to 1%.

Perceived Exertion 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: About.com Perceived Exertion Scale

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 5 minutes slowly increasing your speed to a 10k race pace.

Main Set: Repeat this sequence 3 times:  (workout can be made longer by repeating 6, 7 or more times):

  • 5 min WALK at a BRISK PACE @ 12-15% Incline
  • 2 min JOG @ 0-1% Incline*

Cool down: 5 minute jog

Description:

  • For all you runners out there, resist the urge to run for the 5 min WALK interval. Walking at a fast pace can be quite challenging and work muscles you would not tone while running.
  • Walking briskly at a steep incline will raise your heart rate and burn calories. Promise.
  • Walking at a steep incline will tone your calves, glutes, hamstrings & quads.
  • Your 2 minute Jog should be your recovery.

Incline for Treadmill Running *Because treadmill running is easier than outdoor running (since there’s no wind resistance), set the incline to 1% to better simulate outdoor running conditions.  If you’re new to treadmill running, you may want to start with a 0% incline and then gradually move up to 1%.

Perceived Exertion 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: About.com Perceived Exertion Scale
 

Posted on

Holiday Ride for a great cause

 

This Sunday, pump your tires and pick up a Santa Suit, for a fun healthy way to start the holidays!

The Empire Tri Club invites cyclists of all races, religions & nationalities to deck the halls with us and raise money for those in need.  In the spirit of the holidays, we are raising money for the Challenged Athletes Foundation – which provides opportunities and support to people with physical disabilities so they can pursue active lifestyles through physical fitness. Click here to make a donation: http://www.empiretriclub.kintera.org/.  The Empire Tri Club will match all donations up to $1,000.  You don’t have to attend the ride to support the cause and no amount is too big or too small!

The Giro di Santa started 3 years ago when a group of local cyclists decided to combine their favorite things – Cycling + Christmas, which has since led to an epic annual ride.

The ride starts in NYC and meanders throughout the streets of Manhattan, across the George Washington Bridge, along the well traveled cycling route 9W to a coffee shop in Piermont, NY.  After refueling with Milk & Cookies (and Coffee, Hot Cocoa to warm their feet)… cyclists will head back to NYC and loop through Times Square and Rockefeller Plaza before finishing their ride in Central Park.

Details about the event can be found on Facebook.  Spread the holiday cheer and come join our ride, make a donation, or visit us along the route to take photos.

Happy Holidays!

 

-Empire Tri Club

 

 

 

 

 

 

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 minutes slowly increasing your speed to a 10k race pace.

Main Set: Repeat this sequence 5 times:  (workout can be made longer by repeating 6, 7 or more times):

  • 2 min @ 5-6% Incline – at a challenging pace!
  • 1 min @ 0-1% Incline* – light jog (try and slow down only as much as you need to in order to recover for the next interval)

Cool down: 5 minute jog

Description:

  • For each 3 min interval, GO HARD!  Challenging effort (PE 7-8 out of 10 – see below!)**
  • For this workout you will be adjusting both the speed & the incline.  Every treadmill is slightly different so find out how to adjust the settings before you start.
  • As you reach the 1 min mark, see if you can increase the pace/incline slightly for the 2nd minute!  (you may want to start at 5% and move to 6% after the 1st minute, for example)

 

Incline for Treadmill Running *Because treadmill running is easier than outdoor running (since there’s no wind resistance), set the incline to 1% to better simulate outdoor running conditions.  If you’re new to treadmill running, you may want to start with a 0% incline and then gradually move up to 1%.

Perceived Exertion 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: About.com Perceived Exertion Scale

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 minutes slowly increasing your speed to a 10k race pace.

Main Set: Intervals should be done at a pace that’s challenging!  Repeat this sequence 3 times:  (workout can be made longer by repeating 4, 5 or more times):

  • 1 min @ 3% Incline
  • 1 min @ 5% Incline
  • 1 min @ 7% Incline
  • 2 min easy jog @ 0-1% Incline

Cool down: 5 minute jog

 
Description:

  • For each 3 min interval, GO HARD!  Challenging effort (PE 7-9 out of 10 – see below!)**
  • For this workout you will be adjusting both the speed & the incline.  Every treadmill is slightly different so find out how to adjust the settings before you start.
  • As incline increases, try not to slow your pace. It will becoming more challenging!

 

Incline for Treadmill Running *Because treadmill running is easier than outdoor running (since there’s no wind resistance), set the incline to 1% to better simulate outdoor running conditions.  If you’re new to treadmill running, you may want to start with a 0% incline and then gradually move up to 1%.

 
Perceived Exertion 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: About.com Perceived Exertion Scale

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 minutes slowly increasing your speed to a 10k race pace.

Main Set:  Intervals should be done at a pace that’s between your 1 mile & 5k race pace.

  • 5 x 60-second sprints/15 seconds recovery
  • 2 min easy jog
  • 5x 45-second sprints/15-second recovery
  • 2 min easy jog
  • 5x 30-second sprints/15-second recovery
  • 2 min easy jog

Cool down:  5 minute jog

Description:

  • For the 5 min intervals, GO HARD!  Challenging effort (PE 8-9 out of 10 – see below!)**
  • Between each sprint, grab the handles of the treadmill and hop off.  Then when it’s time to repeat grab the handles, get your feet moving first then when you feel comfortable let go of the handles; If you have never done a sprint workout stick to lower repetitions.  Start off at a speed you can handle with good form and rhythm but challenges you a bit.   Increase the speed as you feel more comfortable to handle higher intensities.
  • For this workout keep the incline at 0-1% grade*
  • As intervals get shorter, try and go faster.

Incline for Treadmill Running *Because treadmill running is easier than outdoor running (since there’s no wind resistance), set the incline to 1% to better simulate outdoor running conditions.  If you’re new to treadmill running, you may want to start with a 0% incline and then gradually move up to 1%.

Perceived Exertion 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: About.com Perceived Exertion Scale