increasing speed HIIT.
instead of gradually increasing the incline like i usually do, i decided to gradually increase the amount of speed between each minute of each interval. for the first set i increased the speed by 0.5, then the next set by 0.6, then by 0.7 and finally by 0.8. this is how it went (numbers are in MPH):
- 1 min @ 5.0<—warm up
- 1 min @ 5.5<—warm up
- 1 min @ 6.0
- 1 min @ 6.5
- 1 min @ 7.0
- 1 min @ 7.5
- 1 min @ 6.0
- 1 min @ 6.6
- 1 min @ 7.3
- 1 min @ 7.8
- 1 min @ 6.0
- 1 min @ 6.7
- 1 min @ 7.4
- 1 min @ 8.1
- 1 min @ 6.0
- 1 min @ 6.8
- 1 min @ 7.6
- 1 min @ 8.4
- 1 min @ 9.5<—high point
- 1 min @ 2.0<—cool down
this is a great way to work up to higher speeds. for the high point i cranked the speed to as fast as my legs would carry me. i highly suggest this routine if you are trying to go faster~this is a great way to gradually get there!
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