HIIT again.

by Janetha on April 21, 2009

in moves

my workout today was HIIT. i went at 5:30 after work and i had not eaten since 3:30 so i was in a pretty well fasted state. this is how my workout went:

treadmill!

incline=0.0

  • * minutes 1, 2 @ 5.0 mph (level 5 RPE)
  • * minute 3 @ 6.0 mph (level 6 RPE)
  • * minute 4 @ 6.5 mph (level 7 RPE)
  • *minute 5 @ 7.0 mph (level 8 RPE)
  • * minute 6 @ 7.5 mph (level 9 RPE)

incline=0.5

  • * minute 7 @ 6.0 mph (level 6 RPE)
  • * minute 8 @ 6.6 mph (level 7 RPE)
  • * minute 9 @ 7.2 mph (level 8 RPE)
  • * minute 10 @ 7.8 mph (level 9 RPE)

incline=1.0

  • * minute 11 @ 6.0 mph (level 6 RPE)
  • * minute 12 @ 6.7 mph (level 7 RPE)
  • * minute 13 @ 7.4 mph (level 8 RPE)
  • * minute 14 @ 8.1 mph (level 9 RPE)

incline=1.5

  • * minute 15 @ 6.0 mph (level 6 RPE)
  • * minute 16 @ 6.8 mph (level 7 RPE)
  • * minute 17 @ 7.6 mph (level 8 RPE)

incline=0.0

  • * minute 18 @ 8.3 mph (level 9 RPE)
  • * minute 19 @ 9.0 mph (level 10 RPE)
  • * minute 20 @ 4.5 mph (level 5 RPE)

5 minute gradual cooldown

as you can see at minute 18 i got a little tired and had to decrease the incline to finish up. but i pushed through it and hit my 10!

afterward i hit up the bike for 15 minutes of gradual cardio while i finished reading my oxygen magazine.

good workout :)

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Betty September 30, 2011 at 2:40 pm

do you recommend the incline? i hate hate hate hate hate hate hate (x 100) the treadmill, i have bad knees so it doesnt help either.. but idk if i want to keep doing the few elipticals that are at the gym..

janetha September 30, 2011 at 4:01 pm

I like the incline because it simulates running outside which is a lot harder than the treadmill–the elliptical makes me want to gouge my eyes out…

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