Interval training, treadmill, stairmaster, cardio workout

Interval Training

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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. 

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