Walk 5: 45-Minute Treadmill Trimmer
Slide 6 of 12
Walk 5: 45-Minute Treadmill Trimmer
Clip Cole's secret-weapon workout f
Minutes
|
Activity
|
Intensity
|
Incline Challenge
|
Suggested Speed (mph)
|
|---|---|---|---|---|
0:00-5:00
| Warm up | 4-5 | 1.0-2.0 |
3.0-3.5
|
5:00-7:00
| Speed interval | 7 | 4.0 | 3.6-4.2 |
7:00-8:00
| Recovery | 5 | 1.0-2.0 | 3.0-3.5 |
8:00-10:00
| Speed interval | 7 | 5.0 | 3.6-4.2 |
10:00-11:00
| Recovery | 5 | 1.0-2.0 | 3.0-3.5 |
11:00-13:00
| Speed interval | 8 | 6.0 |
3.6-4.2
|
13:00-14:00
| Recovery | 5 | 1.0-2.0 | 3.6-4.2 |
14:00-16:00
| Speed interval | 8 | 6.0-7.0 | 3.0-3.5 |
16:00-20:00
| Recovery | 5 | 1.0-2.0 |
3.6-4.2
|
20:00-21:00
| Race walk | 9-10 | 8.0-10.0 | 3.6-4.2 |
21:00-22:00
| Recovery | 5 | 1.0-2.0 | 3.0-3.5 |
22:00-23:00
| Race walk | 9-10 | 8.0-10.0 | 3.6-4.2 |
23:00-24:00
| Recovery | 5 | 1.0-2.0 | 3.0-3.5 |
24:00-25:00
| Race walk | 9-10 | 8.0-10.0 | 3.6-4.2 |
25:00-26:00
| Recovery | 5 | 1.0-2.0 | 3.0-3.5 |
26:00-27:00
| Race walk | 9-10 | 8.0-10.0 | 3.6-4.2 |
27:00-31:00
| Recovery | 5 | 1.0-2.0 | 3.0-3.5 |
31:00-32:00
| Race walk | 9-10 | 8.0-10.0 | 3.6-4.2 |
32:00-33:00
| Recovery | 5 | 1.0-2.0 | 3.0-3.5 |
33:00-34:00
| Race walk | 9-10 | 8.0-10.0 | 3.6-4.2 |
34:00-35:00
| Recovery | 5 | 1.0-2.0 | 3.0-3.5 |
35:00-36:00
| Race walk | 9-10 | 8.0-10.0 | 3.6-4.2 |
36:00-37:00
| Recovery | 5 | 1.0-2.0 | 3.0-3.5 |
37:00-38:00
| Race walk | 9-10 | 8.0-10.0 | 3.6-4.2 |
38:00-40:00
| Recovery | 5 | 1.0-2.0 | 3.0-3.5 |
40:00-45:00
| Cool down | 4-5 | 1.0-2.0 | 3.0-3.5 |
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