3 High Octane Treadmill Workouts

The 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 minutesWarmup
2 minutesPerceived exertion 7/10
2 minutesPerceived exertion 8/10
2 minutePerceived exertion 9/10
3 minutesRecovery
1 minutesPerceived exertion 7/10
2 minutesPerceived exertion 8/10
2 minutePerceived exertion 9/10
3 minutesRecovery
2 minutesPerceived exertion 7/10
2 minutesPerceived exertion 8/10
1 minutePerceived exertion 9/10
3 minutesRecovery
2 minutesPerceived exertion 7/10
1 minutesPerceived exertion 8/10
1 minutePerceived exertion 9/10
5 minuteCooldown

Total time: 39 minutes

VO2 Vortex

7 minuteWarmup
3 x 1 minute w/1minute RBI9/10
3 minuterecovery
3 x 2 minute w/1minute RBI9/10
3 minuterecovery
3 x 3 minute w/2minute RBI9/10
7 minutescooldown

Total Time: 43 minutes

Tempo for days

5 minuteWarmup
3 minute8/10
1 minuterecovery
4 minute8/10
2 minuterecovery
5 minute8/10
3 minuterecovery
6 minute8/10
4 minuterecovery
6 minute8/10
7 minutecooldown

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

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