4 x 5 HIIT.

i came up with the name for this workout because it is four sets of 5 minute intervals. the speed increases each minute for a total of five minutes, then you repeat this process three more times. the incline gets a bit steeper with each interval.

remember, you can always lower or increase the speeds to fit your ability. to make it more challenging, increase your incline percentage by a whole % each time instead of just 0.5%

enjoy!

minute # speed (MPH) incline (%)
0-1 6.0 0.0
1-2 6.5 0.0
2-3 7.0 0.0
3-4 7.5 0.0
4-5 8.0 0.0
5-6 6.0 0.5
6-7 6.5 0.5
7-8 7.0 0.5
8-9 7.5 0.5
9-10 8.0 0.5
10-11 6.0 1.0
11-12 6.5 1.0
12-13 7.0 1.0
13-14 7.5 1.0
14-15 8.0 1.0
15-16 6.0 1.5
16-17 6.5 1.5
17-18 7.0 1.5
18-19 7.5 1.5
19-20 8.0 1.5

 

this workout should carry you about 2.3 miles total. make sure you warm up and cool down before and after the 20 minute. i like to warm up for 2 minutes and cool down for 5 minutes.

let me know if you try it!

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{ 1 comment… read it below or add one }

Katie May 2, 2010 at 9:02 am

Whohoo!! I just did this and it completely kicked my butt. That last run at 8.0 is tough! Thanks for the great workout, girl. :-)

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