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!
{ 1 comment… read it below or add one }
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. :-)