Joe’s Cardio Challenge

Cardio Workout

Here’s a quick but hard workout for the treadmill that you can try over the next 3 weeks. This will work for you whether you’re a runner or a walker/hiker. Post your time and have a great workout.

Note- Runners should adjust speed and run on no more than a 3 degree incline.

Note- Hikers should adjust the incline only and hike at a maximum speed of 3.8.

Legend:

R- Speed on a treadmill

H-Incline on a treadmill

Begin with a 5 minute Warm-up

Interval 1

1 min- 70%-80% (R=3.5 to 5.0) (H=10% to 20%)

2 min-80%-90%  (R=5.0 to 6.5) (H=20% to 35%)

Interval 2
1 min- 70%-80% (R=3.5 to 5.0) (H=10% to 20%)

2 min-80%-90%  (R=5.0 to 6.5) (H=20% to 35%)
Interval 3

1 min- 70%-80% (R=3.5 to 5.0) (H=10% to 20%)

2 min-80%-90%  (R=6.0 to 7.5) (H=30% to 45%)
Interval 4

1 min- 70%-80% (R=3.5 to 5.0) (H=10% to 20%)

2 min-80%-90%  (R=6.0 to 7.5) (H=30% to 45%)

Interval 5

1 min- 70%-80% (R=3.5 to 5.0) (H=10% to 20%)

2 min-80%-90%  (R=6.0 to 7.5) (H=30% to 45%)

Have fun and let me know if you made it!!

Joe Garcia is the owner of Arena Fitness in Encino

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