Surviving the Treadmill

Let's be honest.....the treadmill isn't exactly the most exciting piece of equipment in the gym. But when winter time hits....we are forced to make peace. Here are a couple of work outs to help keep things fresh through the long, cold winter!

Minutes	MPH	Incline
0:00-3:00	3.0	1
3:00-3:30	3.5	2
3:30-4:00	3.5	4
4:00-4:30	3.5	6
4:30-5:00	3.5	7
5:00-6:00	5.0	1
6:00-7:00	4.0	1
7:00-7:30	4.5	2
7:30-8:00	4.5	4
8:00-8:30	4.5	6
8:30-9:00	4.5	7
9:00-10:00	3.5	1
10:00-11:00	6.0	1
11:00-12:00	3.5	1
12:00-12:30	5.0	2
12:30-13:00	5.0	4
13:00-13:30	5.0	6
13:30-14:00	5.0	7
14:00-16:00	3.5	1
16:00-17:00	6.0	1
17:00-20:00	3.0	1

Originally published in Fitness magazine, December 2005.

Or you can try this work out to hit those glutes!

Minutes	Speed (mph)	Incline (%)	RPE*
0:00-5:00	4	3-3.5	5
5:00-7:00	4	8-10	7
7:00-8:00	4	4-6	6
8:00-10:00	4	10	8
10:00-11:00	4	5-7	7
11:00-13:00	4	12	9
13:00-14:00	4	10	8
14:00-15:00	4	12	9
15:00-20:00	4	2-4	5

Or if you are more into interval training during the winter months...here are a few options:

Treadmill Workout #1 - Long Duration Interval Training

Work = 4 minutes @ 85%
Recovery = 2 minutes @ 65%

Repeat 4 times for a total of 24 minutes.

Treadmill Workout #2 - High Intensity Interval Training

Work = 1 minute @ 95%
Recovery = 1 minute @ 65%

Repeat 10 times for a total of 20 minutes

Treadmill Workout #3 - Super High Intensity Interval Training

Work = 30 seconds @ 100%
Recovery = 1 minute @ 65%

Repeat 10 times for a total of 15 minutes.

Try one...try them all....let me know what you think!