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Recreational Sports - Fitness
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FEATURED WORKOUT: 30 MINUTE TREADMILL INTERVAL
COMBO 1:
| Time |
Intensity |
Speed |
| 3-5 minutes |
Warm-up |
3.0-3.5 mph |
| 30 seconds |
High Intensity |
6.0-7.0 mph |
| 1 minute |
Low Intensity |
5.0-5.5 mph |
| 45 seconds |
High Intensity |
6.0-7.0 mph |
| 1 minute |
Low Intensity |
5.0-5.5 mph |
| 60 seconds |
High Intensity |
6.0-7.0 mph |
| 1 minute |
Low Intensity |
5.0-5.5 mph |
| 90 seconds |
High Intensity |
6.0-7.0 mph |
| 1 minute |
Low Intensity |
5.0-5.5 mph |
| 60 seconds |
High Intensity |
6.0-7.0 mph |
| 1 minute |
Low Intensity |
5.0-5.5 mph |
| 45 seconds |
High Intensity |
6.0-7.0 mph |
| 1 minute |
Low Intensity |
5.0-5.5 mph |
| 30 seconds |
High Intensity |
6.0-7.0 mph |
| 3-5 minutes |
Cool-down |
3.0-3.5 mph |
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COMBO 2:
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Time
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Intensity/Speed
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Incline
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Perceived Exertion
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5 min.
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3.0 mph - warm-up
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1%
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Level 2-3
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5 min.
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3.5 - 4.5 - walk/slow jog
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1%
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Level 4
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1 min
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5.0 - 5.5 - speed walk/run
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2%
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Level 6
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2 min
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4.0 - 5.0 - walk/slow jog
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0%
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Level 4
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1 min
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5.0 - 5.5 - speed walk/ run
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2%
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Level 6-7
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2 min
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4.0 - 5.0 - walk/slow jog
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0%
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Level 4
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1 min
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5.3 - 5.7 - speed walk/run
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1-2%
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Level 7
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2 min
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4.0 - 5.0 - walk/ slow jog
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0%
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Level 4
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1 min
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Walk or run as fast as you can
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1-2%
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Level 7-8
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2 min
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4.0 - 5.0 - walk/ slow jog
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0%
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Level 4
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5 min
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3.0 - 4.0
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0%
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Level 3
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