Fitness n' Fuel April Workout: Cardio Intervals

April 1st, 2013|Endurance, Personal Training, Sports Performance|Comments Off on Fitness n' Fuel April Workout: Cardio Intervals

This month try our interval workout on either the treadmill or the elliptical.

Check out this month’s video: Fitness n’ Fuel – Cardio and carbs

See both options below:

TREADMILL

Warm up 5-10 minutes                    6.0-6.5

Incline remains at 1%

Time                      Rest                       Speed

2 min                                                     6.0-7.0

90 sec                                                    7.1-8.0

1 min                     6.0-7.0

60 sec                                                    8.1-9.0

1 min                     6.0-7.0

30 sec                                                    9.1+

2 min                   4.0-6.5

2 min                                                     6.5-7.5

90 sec                                                    7.6-8.5

1 min                     6.0-7.0

60 sec                                                    8.6-9.5

1 min                                                     6.0-7.0

30 sec                                                    9.6+

2 min                                                     4.0-6.5

 

(Ride rails on rest)

30 sec                   30 sec                    8.5+

30 sec                   30 sec                    8.5+

30 sec                   30 sec                    9.0+

30 sec                   30 sec                    9.0+

30 sec                   30 sec                    9.5+

30 sec                   30 sec                    9.5+

15 sec                   45 sec                    10.0+

15 sec                   45 sec                    10.0+

Cool Down 5-10 min & stretch

 

ELLIPTICAL

Warm up 5-10 minutes easy/moderate pace with resistance level 3-5.

If your elliptical has a cross ramp, keep the incline at 0-3.

 

Time                      Rest                  Resistance                         

2 min                                                     5-8

90 sec                                                    7-9

1 min                     5-8

60 sec                                                    10-12

1 min                     5-8

30 sec                                                    13-15

2 min                     3-5

 

2 min                                                     6-9

90 sec                                                    7-10

1 min                     5-8

60 sec                                                    11-13

1 min                     5-8

30 sec                                                    14-16

2 min                     3-5

30 sec                                                    14-16

30 sec                    5-8

30 sec                                                    15-17

30 sec                    5-8

30 sec                                                    16-18

30 sec                    5-8

15 sec                                                    18-20

45 sec                    5-8

15 sec                                                    18-20

45 sec                                                    5-8

Cool Down 5-10 min & stretch

NUTRITION TIP: Carbohydrates are the best source of fuel for runners. They provide instant, easily digestible fuel. Include a carb source at every meal and snack. Healthy sources include whole grain breads, pasta, rice, cereal, crackers as well as potatoes, vegetables and fruits.