Alternate Walking and Running. If needed increase your walk by 30 seconds if you can’t maintain your sprint speed. Also limit decrease the intensity if you’re struggling to recover.
As a progression, we will increase the volume and intensity
MOVE Cyclical HIIT: Walk/Run Intervals (W:R 1:1)
HIIT
Superset
x 8
GAR
ULT
Nature Walk
time
2 min
intensity
3.5
time
2 min
intensity
3.5
| Set | Time | Intensity |
|---|---|---|
| 1 | 2 min h:m:s | 3.5 RPE |
| 2 | 2 min h:m:s | 3.5 RPE |
| 3 | 2 min h:m:s | 3.5 RPE |
| 4 | 2 min h:m:s | 3.5 RPE |
| 5 | 2 min h:m:s | 3.5 RPE |
| 6 | 2 min h:m:s | 3.5 RPE |
| 7 | 2 min h:m:s | 3.5 RPE |
| 8 | 2 min h:m:s | 3.5 RPE |
This is a relaxed walk.
ULT
Jog
time
2min
intensity
7.5-8
time
2min
intensity
7.5-8
| Set | Time | Intensity |
|---|---|---|
| 1 | 2min h:m:s | 7.5-8 RPE |
| 2 | 2min h:m:s | 7.5-8 RPE |
| 3 | 2min h:m:s | 7.5-8 RPE |
| 4 | 2min h:m:s | 7.5-8 RPE |
| 5 | 2min h:m:s | 7.5-8 RPE |
| 6 | 2min h:m:s | 7.5-8 RPE |
| 7 | 2min h:m:s | 7.5-8 RPE |
| 8 | 2min h:m:s | 7.5-8 RPE |