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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