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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

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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
 

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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

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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

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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.  Beat off the holiday belly-bulge by hitting the gym, for a quick 30-minute high intensity treadmill workout!  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:

  • 5 minute Warm Up – brisk walk or easy jog
  • Speed Ladder:
    • 1 min ON, 1 min recovery
    • 2 min ON, 2 min recovery
    • 3 min ON, 3 min recovery
    • 4 min ON, 4 min recovery
    • 5 min ON, 5 min recovery (cool down)

Description:

  • ON = GO HARD!  Challenging effort (PE 8-9 out of 10 – see below!)**
  • Active Recovery between each interval
  • As your fitness improves, you’ll be able to recover more quickly between intervals and without slowing your speed down quite as much.  Try and reduce your speed only as much as you need to in order to recover for the next interval!
  • For this workout keep the incline at 0-1% grade*

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 Leave a comment

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.  Beat off the holiday belly-bulge by hitting the gym, for a quick 30-minute high intensity treadmill workout!  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:

  • 5 minute Warm Up – brisk walk or easy jog
  • 7x 2 minute intervals with 1 minute recovery between each
  • 5 min Cool Down – brisk walk or easy jog

Description:

  • For each interval, push yourself at a challenging effort (PE 7-8 out of 10 – see below!)**
  • 1 minute Active Recovery between each- keep moving!  Just slow down your pace.
  • As your fitness improves, you’ll be able to recovery more quickly between intervals and without slowing your speed down quite as much.  Try and reduce your speed only as much as you need to in order to recover for the next interval!
  • For this workout keep the incline at 0-1% grade*

 

Incline for Treadmill Running

*Because treadmill running is easier than outdoor running (since there’s no wind resistance), you can set the incline to 1% to better simulate outdoor running conditions. If you’re used to running on the treadmill at no incline, running at a 1% incline may feel harder, but it will help ease your transition to outdoor running. Of course, if you’re totally new to 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 you’re working at a pace that is challenging enough to help you reach your goals, but not so hard that you blow a lung. 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