Interval training, treadmill, stairmaster, cardio workout

Interval Training

By: Mike Furci (mike@bullz-eye.com)

11/01/2005

Furci Home / Fitness Channel / Bullz-Eye Home

TREADMILL

First Week
5 minute warm-up building up to 3 miles an hour.

	Speed	Incline	Weight
1st Minute	3.5 mph	3	0
2 minutes	2 mph	0	0

• Each set is 3 minutes.
• Start with 5 sets.
• Always increase intensity by increasing the incline or weight before increasing the duration.
• Always perform small jumps in intensity.
• Perform twice per week.

Second Week
5 minute warm-up building up to 3 miles an hour.
5 sets

	Speed	Incline	Weight
1st Minute	4 mph	3	2.5lb dmbls
2 minutes	2 mph	0	0

12th Week
5 minute warm-up building up to 3 miles an hour.
5 sets.

	Speed	Incline	Weight
1st Minute	4.5 mph	8	10lb dmbls
2 minutes	2 mph	0	0

 

STAIRMASTER

First Week
5 minute warm-up building up to level 5.

	Level	Weight
1st minute	6	0
2 minutes	3	0

• Each set is 3 minutes.
• Start with 5 sets.
• Always increase intensity by increasing the level or weight before increasing the duration.
• Always perform small jumps in intensity.
• Perform twice per week.

Second Week
5 minute warm-up building up to level 5.
5 sets

	Level	Weight
1st minute	7	2.5lb dmbls
2 minutes	3	0

12th Week
5 minute warm-up building up to 3 miles an hour.
5 sets

	Level	Weight
1st minute	10	10lb dmbls
2 minutes	3	0

 

Questions or comments? Send them to mike@bullz-eye.com.