3-2-1 heart rate blastoff HIIT.

this treadmill workout sent my heart rate soaring! it is very challenging.

 

minute # speed (MPH) incline (%)
0-1 5.0 (warm up) 0
1-2 5.5 (warm up) 0
2-3 6.0 0
3-4 6.0 0
4-5 6.0 0
5-6 7.0 1
6-7 7.0 1
7-8 8.0 2
8-9 6.5 0
9-10 6.5 0
10-11 6.5 0
11-12 7.5 1
12-13 7.5 1
13-14 8.5 2
14-15 7.0 0
15-16 7.0 0
16-17 7.0 0
17-18 8.0 1
18-19 8.0 1
19-20 9.0 2
20-21 3.0 (cool down) 0
21-22 3.0 (cool down) 0
22-23 3.0 (cool down) 0

 

there you have it! you should clock in 2.5 miles in the full 23 minutes.

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