On the Run:Treadmill
I have provided target RPE intervals along with corresponding suggestions for
enhancing intensity by varying the angle of incline and stride pace.
MINUTES RPE NOTES
3
4 1
3 1
2 1
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2 1
3 1
4 1
3
3 Warm up at low intensity. No incline. 5 7 5 8 5 9 5 9 5 8 5 7 3
Slightly increase stride pace. No incline.
Increase stride pace. Increase the incline 0.5% every 30 seconds. Decrease stride pace. Maintain current incline.
Increase stride pace. Increase the incline 0.5% every 30 seconds. Decrease stride pace. Maintain current incline.
Increase stride pace. Increase the incline 0.5% every 30 seconds. Decrease stride pace. Decrease the incline 0.5% every 30 seconds. Increase stride pace. Maintain current incline.
Decrease stride pace. Decrease the incline 0.5% every 30 seconds. Increase stride pace. Maintain current incline.
Decrease stride pace. Decrease the incline 0.5% every 30 seconds. Increase stride pace. Maintain current incline. Cool down at low intensity. No incline.
Pedal Power: Stationary Bike.
I have provided target RPE intervals along with corresponding suggestions for
enhancing intensity by varying the resistance and/or pedal speed.
MINUTES RPE NOTES
3
4 1
3 1
2 1
2 1
3 1
4 1
3 3 Warm up at low intensity.
5 Slightly increase resistance and/or pedal speed. 7 Increase resistance and/or pedal speed. 5 Decrease resistance and/or pedal speed. 8 Increase resistance and/or pedal speed. 5 Decrease resistance and/or pedal speed. 9 Increase resistance and/or pedal speed. 5 Decrease resistance and/or pedal speed. 9 Increase resistance and/or pedal speed. 5 Decrease resistance and/or pedal speed. 8 Increase resistance and/or pedal speed. 5 Decrease resistance and/or pedal speed. 7 Increase resistance and/or pedal speed. 3 Cool down at low intensity.
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36 IHRSA |
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Get the Book!
These workouts are part of a 28-day plan devised by Brad Schoenfeld in 28-Day Body Shapeover (Human Kinetics Publishers, 2006). Visit
HumanKinetics.com or any other fine bookseller.
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