Your Workout:
3 Minute Warm-Up:
2% incline, 3/10 effort
1:15 Hill Run
8% incline, 6/10 effort
15 second Standing Recovery (do not adjust speed, straddle the sides of the treadmill)
1:15 Hill Run
8% incline, 6/10 effort
15 second Standing Recovery (do not adjust speed, straddle sides of treadmill)
45 second Hill Run
6% incline, 7/10 effort
15 second Standing Recovery (do not adjust speed, straddle sides of treadmill)
45 second Hill Run
6% incline, 7/10 effort
15 second Standing Recovery (do not adjust speed, straddle sides of treadmill)
45 second Hill Run
6% incline, 8/10 effort
30 second Hill Run
4% incline, 8/10 effort
15 second Standing Recovery (do not adjust speed, straddle sides of treadmill)
30 second Hill Run
4% incline, 8/10 effort
15 second Standing Recovery (do not adjust speed, straddle sides of treadmill)
30 second Hill Run
4% incline, 9/10 effort
15 second recovery (do not adjust speed, straddle sides of treadmill)
30 second Hill Run
4% incline, ALL OUT (10/10) effort
15 second Standing Recovery (straddle sides of treadmill and slowly bring speed down)
3 Minute Cool Down
1% incline, 2/10 effort
Congrats on a tough workout!
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