Get It Up, Your Heart Rate That Is: Interval Sprints on Treadmill


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!

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