Joanne LeeJoanne Lee

CHANGING UP YOUR CARDIO WORKOUT

TREADMILLFOR THE RUNNER – ONE HOUR

MIN  1-3      HIGH INCLINE, SPEED MODERATE (3 +)

MIN 3-10     INCLINE DOWN (2)  SPEED TO YOUR MODERATE JOG SPEED (5.6+)

MIN  10       ADD 1 FULL POINT (%) TO THE INCLINE – SPEED REMAINS SAME

ADD AN 1 INCLINE (FULL) POINT AT THE TURN OF EVERY MINUTE

                   MIN 10  = INCLINE 3

                        MIN 11 = INCLINE 4

                        MIN 12 = INCLINE 5

                        MIN 13 = INCLINE 6

                        MIN 14 = INCLINE 7

                        (IF THIS IS TOO DIFFICULT INCREASE INCLINE BY ½ A POINT/% EVERY 

                        MINUTE)

MIN 15        JUMP OFF TREADMILL RECOVER FOR 1 MINUTE

MIN 16          BACK ON TREADMILL –  YOU HAVE NOT CHANGED ANYTHING

                   YOU ARE ON INCLINE #6 AT YOUR MODERATE JOGGING SPEED

REDUCE THE INCLINE 1 (FULL) POINT (%) AT THE TURN OF EVERY MINUTE

                   MIN 16 = 6 INCLINE

                        MIN 17 = 5 INLCINE

                        MIN 18 = 4 INCLINE

                        MIN 19 = 3 INCLINE

                        MIN 20 = 2 INCLINE

MIN 21          JUMP OFF TREADMILL AND RECOVER FOR 2 MINUTES

MIN  23       BACK ON TREADMILL AT INCLINE 2 RUNNING SPEED HAS NOT

                   CHANGED – RUN UNTIL 30 MINUTES

HALF WAY

MIN 30          REST ONE MINUTE

MIN 31        BACK ON TREADMIL – LEVEL 2 MODERATE JOGGING SPEED

MIN 32          INCREASE SPEED BY 0.5 MPH

ADD 0.5 MPH EVERY MINUTE FOR 6 MINUTES

                   EG        MIN 32  5.5 MPH

                                    MIN 33  6.0 MPH

                                    MIN 34  6.5 MPH

                                    MIN 35  7.0 MPH

                                    MIN 36  7.5 MPH

                                    MIN 37  8.0 MPH

MIN 38          JUMP OFF TREADMILL AND RECOVER FOR ONE MINUTE

MIN 39          YOU ARE GETTING BACK ON AT A HIGH SPEED, NOW EVERY 30

                   SECONDS BRING THE SPEED DOWN BY 0.5 MPH

                   (IF YOU CAN DO THE FULL MINUTES GO FOR IT –BUT THIS IS A LOT

                         MORE DIFFICULT THAN WHEN YOU ARE INCREASING THE SPEED).

                   MIN 39   8.0 & 7.5  MPH

                   MIN 40   7.0 & 6.5  MPH

                   MIN 41   6.0 & 5.5 MPH

MIN 42          JUMP OFF TREADMILL REST FOR 2 MINUTES

MIN 44        RUN AT A MODERATE SPEED  FOR 6 MINUTES

MIN 50        UP THE INCLINE TO THE HIGHEST YOU GOT TO (MIN 16)

                   RUN AT YOUR REGULAR SPEED FOR 2 MINUTES

MIN 52        REST ONE MINUTE

MIN 53        BRING INCLINE DOWN TO LOWEST LEVEL (LEVEL 2)

                     UP SPEED TO FASTEST YOU GOT TO (MIN 37)

                   RUN AT THIS FOR 2 MINUTES

MIN 55          INCLINE REMAINS AT THE 2, BRING IT BACK TO A BRISK WALKING

- MIN 60      PACE (3.8+)  FOR REMAINING TIME.

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CHANGING UP YOUR CARDIO WORKOUT

TREADMILL FOR THE NON RUNNER – ONE HOUR

MIN 1-5      WARM UP WALKING PACE (3 MPH)  INCLINE MODERATE (4+)

MIN 5          FIND YOUR FAST WALKING PACE (3.5+)

WALK AT THIS PACE UNTIL YOU HAVE REACHED ½ MILE .. IT WILL BE APPROXIMATELY 10 MINUTES

AT ½ MILE           UP THE INCLINE BY 2 POINTS / %

0.75 MILE             UP THE INCLINE BY  2 POINTS / %

1 MILE                  UP THE INCLINE BY 2 POINTS / %

1.25 MILES           UP THE INCLINE BY 2 POINTS / %

Ideally your speed has not changed – but if you need to, then adjust the speed but stay with the increase in incline increments every ¼ mile.

1.5 MILES              YOU WILL BE AROUND THE 30 MINUTE MARK

REST FOR 2 MINUTES

MIN 32 APPROX. TAKE THE INCLINE TO LEVEL 15 (HIGHEST ON MOST

                             TREADMILLS)

EVERY MINUTE AFTER REDUCE THE INCLINE BY 1 POINT / %

                             MIN 32 (APPROX)  INCLINE 15

                                    MIN 33  INCLINE 14

                                    MIN 34  INCLINE 13

                                    MIN 35  INCLINE 12

                                    And so on …

MIN 47 APPROX  BACK UP TO LEVEL 15 – 2 MINUTES

MIN 49 APPROX  INCLINE 12 – 2 MINUTES

MIN 51                 INCLINE 10 – 2 MINUTES

MIN 53                 INCLINE 8  - 2 MINUTES

MIN 55                 INCLINE 6 FOR THE REMAINING TIME

- MIN 60

CHANGING UP YOUR CARDIO WORKOUT

1 HOUR WORKOUT FOR THE RUNNER WITH A JUMP ROPE

WITH THIS WORKOUT I LIKE TO KEEP MY HEART RATE AT ABOUT 80% OF MY MAX, BRINGING IT UP TO 90% + WITH THE JUMP ROPE

MANY HEART RATE MONITORS WILL SHOW YOUR HEART RATE AS A PERCENTAGE.

OTHERWISE CALCULATE THESE TWO NUMBERS BASED ON YOUR AGE.

(220 – YOUR AGE + YOUR MAX HEART RATE) an approximate calculation

eg    220 – 35 (35 years old) = 185

185 x .8 = 148 bpm (80%)

185 x .9 = 166 bpm (90%)

MINUTE 1-3           BRISK WALK TO WARM UP ON A SLIGHT INCLINE (1.5+)

MINUTE 3-10         RUNNING PACE – MODERATE PACE

MINUTE 10             OFF TREADMILL JUMP ROPE FOR 1 MINUTE

TRANSITION AND RECOVER – BUT GET BACK ON THE TREADMILL AFTER                         2 MINUTES

(you can use the timer on the treadmill to time your minute)

MINUTE 12            RUNNING PACE – SPEED IT UP NOW TO A GOOD PACE

                             A PACE THAT YOU RUN AT FOR 20 MINUTES BUT THAT IS

                             CHALLANGING.  IF YOU WERE AT 6 MPH , NOW YOU WOULD

                             BE AT 7 MPH AT LEAST

RUN FOR 5 MINUTES

MINUTE 17             TRANSITION, JUMP ROPE FOR ONE MINUTE, RECOVER

MINUTE 19             BACK ON TREADMILL – RUN 5 MINUTES

MINUTE 24             JUMP ROPE FOR ONE MINUTE, RECOVER, TRANSITION

MINUTE 26             RUN UNTIL YOU REACH MINUTE 30

MINUTE 30               RECOVER FOR 2 MINUTES

MINUTE 32            RUN ON TREADMILL 8 MINUTES

MINUTE 40             JUMP ROPE 2 MINUTES. 

                             GET BACK ON THE TREADMILL AFTER 3 MINUTES

                             2 MINUTES JUMP ROPE THE OTHER MINUTE IS TRANSITION

                             AND RECOVERY

MINUTE 43            RUN ON TREADMILL FOR 7 MINUTES

MINUTE 50            JUMP ROPE FOR 2 MINUTES

                             TRANSITION AND RECOVERY – GET BACK ON TREADMILL

                             AFTER 3 MINUTES

MINUTE 53             REDUCE YOUR SPEED NOW BY ABOUT 0.5 – 1 MPH

                             (eg  7 mph reduce to 6.5 or 6 mph)

MINIUTE 58          COOL DOWN AND RECOVER AT A WALK.

TOTAL JUMP ROPE TIME =  9 MINUTES

THIS IS WHEN YOUR HEART RATE WILL HAVE PEAKED .. AIM TO GET INTO THE 90% MARK.

TOTAL RUN TIME = 41 MINUTES

CARDIO WORKOUT  …. TREADMILL FOR THE RUNNER … HIIT

IN THIS WORKOUT THERE ARE 3 DIFFERENT TYPES OF INTERVALS

1.   1 minute at a speed about 2 mph or 30% faster than you can run at a

moderate level.    Eg   if you can run comfortably but with effort at 6mph,

then your sprint interval here would be 8 mph.

2.   Increase the interval to 2 minutes at that same speed

3.   Increase the speed by at least 10 % (or 1 mph) and increase the incline by

2%

So it would look something like this :

MIN 1-5 MODERATE JOG at about 75% of your max heart rate.

INCLINE AT 2%

PART ONE

2 MINUTES AT MODERATE RUNING SPEED

1 MINUTE SPRINT  eg  incline at 2%, speed at 9 mph

RECOVER OFF THE TREADMILL FOR 30 SECONDS

REPEAT 2 MORE TIMES

RECOVER OFF THE TREADMILL FOR 1 FULL MINUTE

PART TWO

2 MINUTES AT MODERATE RUNNING SPEED

2 MINUTES SPRINT (same speed as in part 1)

1 FULL MINUTE RECOVERY OFF THE TREADMILL

REPEAT 2 MORE TIMES

RECOVER OFF THE TREADMILL FOR 2 FULL MINUTES

PART THREE

2 MINUTES AT MODERATE RUNNING SPEED

1 MINUTES SPRINT SPRINT.  SPEED IS INCREASED BY AT LEAST 10%

(approx 1 mph)

INCLINE IS INCREASED BY 2%

In this example speed would be 10 mph incline at 4%

1 FULL MINUTE RECOVERY OFF THE TREADMILL

REPEAT 2 MORE TIMES

RECOVER OFF THE TREADMILL FOR A FULL 2 MINUTES

BRING THE SPEED DOWN LOWER THAN THE ‘MODERATE’ LEVEL AND RUN FOR 5 MINUTES

BRING THE SPEED DOWN TO A WALK AND WALK FOR 5 MINUTES

TOTAL SPRINT TIME : 12 MINUTES

TOTAL RUNNING TIME:  35 MINUTES