The NYC gym Peak Performance is where celebs like Claire Danes, who trains with gym owner Joe Dowdell, get their sweat on. I just tried this anaerobic interval sprint workout for the treadmill created by Peak Performance trainer Kaitlin Kay. Let me just remind you that interval training is a great way to dramatically improve your cardiovascular fitness while also increasing your body’s potential to burn fat, making this a great workout if you are training for a race or trying to lose weight. You should, however, have a strong running base before adding sprinting intervals into your workouts.
To see this killer workout that Kaitlin dreamed up for all you Sugar users, just read more.
The incline setting should be zero for the entire workout.
| Time | Speed | RPE* | |
| Warm up | 0:00-5:00 | 5.0 | 3 |
| Sprint | 5:00-6:00 | 8.0 | 7-8.5 |
| Recover | 6:00-7:00 | 5.0 | 3-5 |
| Sprint | 7:00-8:00 | 8.0 | 7-8.5 |
| Recover | 8:00-9:00 | 5.0 | 3-5 |
| Sprint | 9:00-10:00 | 8.0 | 7-8.5 |
| Recover | 10:00-11:00 | 5.0 | 3-5 |
| Sprint | 11:00-11:45 | 9.0 | 7.0-8.5 |
| Recover | 11:45-12:45 | 5.0 | 3-4 |
| Sprint | 12:45-13:30 | 9.0 | 7-8.5 |
| Recover | 13:30-14:30 | 5.0 | 3-4 |
| Sprint | 14:30-15:15 | 9.0 | 7-8.5 |
| Recover | 15:15-16:15 | 5.0 | 3-4 |
| Sprint | 16:15-16:45 | 10.0 | 7-8.5 |
| Recover | 16:45-17:45 | 5.0 | 3-4 |
| Sprint | 17:45-18:15 | 10.0 | 7-8.5 |
| Recover | 18:15-19:15 | 5.0 | 3-4 |
| Sprint | 19:15-19:45 | 10.0 | 7-8.5 |
| Recover | 19:45-20:45 | 5.0 | 3-4 |
| Cool down | 20:45-25:45 | 3.5 | 2-3 |
*RPE = Rate of perceived exertion (for explanation click here)
I just tried this at the gym and it is a killer workout! Speed 5.0 never seemed as sweet as it did when ending the third sprint interval at speed 10.0. Looking to take this workout to they gym? Click here for a printer friendly version.
Fit's Tip: Remember to do some high knee lifts before hopping on the treadmill!
Browns Fashion
Alexander Wang
Belstaff
Wow I need to try this!!!
1What incline should this be done on??
2Hahaha recover! That's exactly what it is
3Speaking of interval training, I tried it out yesterday while running along NY's West Side Highway. Just used every other street block as a measure. I think I was driving people crazy, speeding up and slowing down.
4I'm trying this out Saturday morning.
5interval training kicks my butt!!
6Great workout and amazing since you are in and out of gym in 15- 25 minutes.
When I first started I could only up to 15 minutes, but the intervals are really easy to adapt to any time frame.
Sounds killer. I do a lot of things that are high impact, so I am going to have to stick to the elliptical for my cardio machine workout - but this definitely motivates me to get some good interval training in.
7I will have to try this!!!
8My trainer now has me doing half an hour of interval running/walking on the treadmill to finish my workout after I use all the weight machines. I run on 9.5 km/h and walk on 5 - 5.5 km/h for now, as I get to choose my rest speed myself. I run/walk every other minute and it varies how hard it feels. I know it has made me feel leaner and more toned though!
9My trainer now has me doing half an hour of interval running/walking on the treadmill to finish my workout after I use all the weight machines. I run on 9.5 km/h and walk on 5 - 5.5 km/h for now, as I get to choose my rest speed myself. I run/walk every other minute and it varies how hard it feels. I know it has made me feel leaner and more toned though!
10Good question aimeeb, the incline is 0.0 for the entire workout since the focus is speed.
11Fit, I heard that you should never run on a 0.0 incline on a treadmill since it is typically flatter than we normally would walk/run outside. Is this true? I've always run on a 1.0 incline because of this. Is this just a myth?
12Sporty, from what I've heard/ read, you're right ... you should always keep the mill on at least a 1.0% incline
13Oh, and it's not (just) that it's flatter... it has to do with other factors (wind resistance, actually moving forward, etc.)
14I did interval sprints last night and felt so amazing after my workout! Its definitely the way to go.
15I love it! I love running, so I might give this a go. Prob should work on my basic running first though, as suggested!
16Does anyone else feel like an idiot constantly sppeding up and slowing down at the gym? I feel like I
17m bothering other people's workouts when i do this.
Yeah, I'll stick to my base development right now.
18if I ran on 10.0 on the treadmill you'd see me fly out the window backwards!
19Yeah, seriously, 10.0 on the treadmill? I do intervals (5 minute warm-up, then 2 minute sprint, 2 minute recover x 5 then a 5 minute cool down) but I never go 10.0! I'm already sprinting at 6.5!!!!
20Maybe the speed is supposed to be in km/h instead of miles/h? To me, running at 10 miles/hr also sounds a little Superman-ish. I dunno -- FitSugar, could you clear this up for us please?
21I did this for my lunchtime workout today. Wow! It is killer. About half way through I had to bring my recovery speed down to 4.7, but it felt great to get through it all.
22I did this today and it was a great workout, however I kicked it up a notch and did my recovery at 6, 5 was just too slow!
23Wow. Awesome list! I've never seen anything like this before.
24Yeah, 10.0 speed seems pretty darn fast.. I would def. be scared of flying off of the treadmill! Is it supposed to be 10km/hr??
25Probably, one of my "tread and shed" fitness classes has us divided into groups - and those who identify themselves as "runners" baseline at 4 or 5 and go up to 10 and 12. Personally I stick to the "joggers" group - but have gotten up to 10 before. If you build up to it, as here, you can go that fast for short intervals. Try it - I was surprised I could walk at 4.5, that used to be my slow jogging pace
26I slowed it down a couple MPH. If you're just starting out on this, it would probably be the best idea. My goal is to be able to get to the 10.0
27I did this workout today and it was fantastic. I usually do an hour of cardio with moderate interval training 6 times a week so it was nice to get out of the gym so quick. I had to adjust the speeds though cause 10 was just to fast. I did 7.5 then 8.0 and finished with 8.5. I will also have to adjust the time because it takes my treadmill a long time to adjust speeds. Overall though I was sweating like a pig and my legs felt like jello. I loved it.
28now i do this everyday!!! i'm used to it
yay
i add a bit extra speed though..
i do 6 for recover, 8.5, 9.5 and 10
29I did this, it was really great! I would have *never* tried 10 on the treadmill before this interval. To those who are a little nervous of that speed, 45 seconds goes by really fast, especially once you're all warmed up from the previous sprints. I felt like this really kicked my metabolism into gear (or just made me maniacally hungry for 2 days, however you want to describe it!
Fit, more sprints please!
30i love interval training. And yes, i do feel silly picking up speed and slowing down on the treadmill so frequently...but who REALLY cares what the people around you think?
31Post New Comment
Please share your opinion with our community, but make sure it is on topic and follows our Community Rules. We moderate comments and prohibit personal attacks, threats, spam, lewd images, or the promotion of your personal website.