The goal is to improve your ability to do cardiovascular work at higher intensities. You're going to alternate between jogging and walking OR walking up hill and down hill. The more intervals you can perform, the better conditioning you will develop.
Metab Cyclical SIIT: Walk/Jog Intervals
Workout
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout Blocks
AHHPS Cyclical SIIT: Walk/Jog Intervals
Superset
x 5
Alternate Walking and Jogging. Start with longer times walking than jogging. As a progression, try to jog more than you walk.
GAR
ULT
Nature Walk
time
5min
intensity
1-3
time
5min
intensity
1-3
| Set | Time | Intensity |
|---|---|---|
| 1 | 5min h:m:s | 1-3 RPE |
| 2 | 5min h:m:s | 1-3 RPE |
| 3 | 5min h:m:s | 1-3 RPE |
| 4 | 5min h:m:s | 1-3 RPE |
| 5 | 5min h:m:s | 1-3 RPE |
ULT
Jog
time
2min
intensity
5-6
time
2min
intensity
5-6
| Set | Time | Intensity |
|---|---|---|
| 1 | 2min h:m:s | 5-6 RPE |
| 2 | 2min h:m:s | 5-6 RPE |
| 3 | 2min h:m:s | 5-6 RPE |
| 4 | 2min h:m:s | 5-6 RPE |
| 5 | 2min h:m:s | 5-6 RPE |