Interval Workouts

I finally found the advanced interval training workouts that my personal trainer created for me 2 years ago.  I’ve been looking for them for about a year.  This was part of an overall program that consisted of:

  • Cardio 4-5 times per week. 2 of the cardio workouts should be chosen from the list of interval workouts below. The other 2-3 workouts should be constant cardio (jogging, elliptical, etc.) for 30 minutes minimum.
  • Resistance Training 2 times/week
  • Consuming 1900 Calories per day

TREADMILL INTERVALS – SPEED (Duration: 17-29 minutes)

  • Warm-up 8-10 minutes at 5.5 mph at 1% incline
  • 2-3 Sets of — 1 minute sprint at 8.5 mph, then 1-2 minutes recovery at 5.0-5.5 mph
  • Cool-down 5-10 minutes at 3.0-4.0 mph

TREADMILL INTERVALS – HILL (Duration: 17-29 minutes)

  • Warm-up 8-10 minutes at 5.5 mph at 1% incline
  • Hold the speed constant at 5.5 mph, and do 2-3 Sets of — 1 minute at 10% incline, then 1-2 minutes at 1% incline.
  • Cool-down 5-10 minutes at 3.0-4.0 mph

BIKE INTERVALS (Duration: 24-35 minutes)

  • Warm-up Level 6-8 for 8-10 minutes
  • 5 Sets of — 1 minute at level 10-12 and cadence 100 RPM, then 1-2 minutes recovery at level 4
  • Cool-down Level 6 for 10 minutes

GAUNTLET (MULTIPLANAR) INTERVALS – SKIPS (Duration: 25-28 minutes)

  • Warm-up 5-8 minutes at level 6-7 taking single steps
  • 2-3 sets of – 3 minutes level 6 skipping steps, then 2 minutes taking single steps
  • Cooldown at level 4 for 5 minutes

GAUNTLET (MULTIPLANAR) INTERVALS – CROSSOVER (Duration: 26 – 40 minutes)

  • Warm-up 5-8 minutes at level 6-7 taking single steps
  • 2-3 sets of – crossover 2 minutes left leg, crossover 2 minutes right leg, 2 minutes backward, 1 minute forward, 1-2 minutes level 12-14
  • Cooldown at level 4 for 5 minutes

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