We begin with a progressive incline treadmill warm-up to gradually elevate heart rate and prepare for high-intensity work. Intensity increases incrementally while remaining below threshold before transitioning into the first sprint interval.
Treadmill – HIIT
Horizontal Loading
ULT
Treadmill – Incline Walk
time
00:02:00
intensity
3
time
00:02:00
intensity
3
| Set | Time | Intensity |
|---|---|---|
| 1 | 00:02:00 h:m:s | 3 RPE |
| 2 | 00:01:00 h:m:s | 5 RPE |
| 3 | 00:00:30 h:m:s | 6 RPE |
| 4 | 00:00:30 h:m:s | 3 RPE |