The Blog

Dec 13, 2017

3 High Octane Treadmill Workouts

Treadmill workoutsThe dreadmill, hamster wheel, torture device or whatever your pet name, the treadmill is a necessity that you love to hate and that you simply cannot get away from.  Whether you have been hit with bad weather, are short on time, or don’t like running in the dark, here are three workouts that will take the monotony out of your next treadmill run and supercharge your results at the same time!

Threshold Throwdown

5 minutes

Warmup

2 minutes

Perceived exertion 7/10

2 minutes

Perceived exertion 8/10

2 minute

Perceived exertion 9/10

3 minutes

Recovery

1 minutes

Perceived exertion 7/10

2 minutes

Perceived exertion 8/10

2 minute

Perceived exertion 9/10

3 minutes

Recovery

2 minutes

Perceived exertion 7/10

2 minutes

Perceived exertion 8/10

1 minute

Perceived exertion 9/10

3 minutes

Recovery

2 minutes

Perceived exertion 7/10

1 minutes

Perceived exertion 8/10

1 minute

Perceived exertion 9/10

5 minute

Cooldown

Total time: 39 minutes

VO2 Vortex

7 minute

Warmup

3 x 1 minute w/1minute RBI

9/10

3 minute

recovery

3 x 2 minute w/1minute RBI

9/10

3 minute

recovery

3 x 3 minute w/2minute RBI

9/10

7 minutes

cooldown

Total Time: 43 minutes

Tempo for days

5 minute

Warmup

3 minute

8/10

1 minute

recovery

4 minute

8/10

2 minute

recovery

5 minute

8/10

3 minute

recovery

6 minute

8/10

4 minute

recovery

6 minute

8/10

7 minute

cooldown

Total time: 47 minutes

Effort levels defined:

Recovery: Either a walk or jog.  This is a conversational pace.

7/10: This is a moderate effort.  Breathing will be moderate but a sentence should be able to be said at a time.

8/10: This is a hard effort near or at Threshold.  Breathing should be heavy but 2-3 words should be able to be said in between breaths

9/10: This is a very hard effort but not quite maximal.  Breathing should be labored and words should be hard to say

Ready to make a switch or to start a conversation about your athletic journey?

CONTACT SOS TODAY