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 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