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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