2 mile jog 8:30 mile pace 5 min rest
(4) 400 yds run 1:15-1:45 pace 3 min rest between each 400 yds
1 mile run 7-8 min pace 5 min rest
1 mile jog 9 min mile
This is a good intermediate level program for interval training for triathlons. Distance is important, but incorporating interval training will help to improve your distance with out the pounding on the body.
5 Minutes Warm up: Start with slow pace gradually increasing each minute
2 Minutes moderate: Increase speed higher to moderate pace
5 Minutes Increase: Increase speed every 30 seconds
2 Minute Jog: jog moderate base
2 Minutes Increase:increase speed higher every 30 seconds
1 Minutes sprint: Increase speed to running at slightly uncomfortable pace
2 Minutes decrease: Decrease speed every 30 seconds
1 Minute Sprint: Increase incline to 1-3% and raise speed to slightly uncomfortable pace
2 Minutes decrease: Decrease speed every 30 seconds
1 Minutes Sprint: Full sprint with 1-3% incline
2 Minutes jog: jog moderate pace
5 minutes: Cool down from moderate pace to slow then walk
Total Workout Time: 30 minutes
| 30 minute treadmill workout | ||||||||
| Time | Intensity/Speed | Incline | Perceived Exertion | Perceived Exertions Scale | ||||
| 5 min. | 3.0 mph – warm-up | 1% | Level 2-3 | 0 – Nothing at all | ||||
| 5 min. | 3.5 – 4.5 – walk/slow jog | 1% | Level 4 | 0.5 – Just noticeable | ||||
| 1 min | 5.0 – 5.5 – speed walk/run | 2% | Level 6 | 1 – Very light | ||||
| 2 min | 4.0 – 5.0 – walk/slow jog | 0% | Level 4 | 2 – Light | ||||
| 1 min | 5.0 – 5.5 – speed walk/ run | 2% | Level 6-7 | 3 – Moderate | ||||
| 2 min | 4.0 – 5.0 – walk/slow jog | 0% | Level 4 | 4 – Somewhat heavy | ||||
| 1 min | 5.3 – 5.7 – speed walk/run | 1-2% | Level 7 | 5 – Heavy | ||||
| 2 min | 4.0 – 5.0 – walk/ slow jog | 0% | Level 4 | 6 | ||||
| 1 min | Walk or run as fast as you can | 1-2% | Level 7-8 | 7 – Very heavy | ||||
| 2 min | 4.0 – 5.0 – walk/ slow jog | 0% | Level 4 | 8 | ||||
| 5 min | 3.0 – 4.0 | 0% | Level 3 | 9 | ||||
| 10 – Very, very heavy | ||||||||
Exercise Bike Interval Workout – advanced
This exercise interval workout increases the interval from 10-20 seconds with 30-45 second recovery.
There is a 2 min rest at end of routine, then repeat 2-3 more times
5 minute warm up
Intense effort 10 seconds
Recovery 30 seconds
Intense effort 10 seconds
Recovery 30 seconds
Intense effort 15 seconds
Recovery 30 seconds
Intense effort 20 seconds
Recovery 45 seconds
Intense effort 20 seconds
Recovery 45 seconds
Intense effort 10 seconds
Recovery 30 seconds
Intense effort 10 seconds
Recovery 45 seconds
Rest for 2 minutes and repeat the interval workout 2-3 more times.
5 Minute Cool down
