i substituted my planned 1 minute intervals (6-8X 1 min on: 1 min rest, max effort) with a good looking workout i saw on Crossfit Endurance a few days ago: "the 30's." -a perfect substitution since i can use the same exact speed and incline for both of these workouts due to how similar they are.
the first round was pretty hard, but manageable. the second round had me digging deep in the last two intervals. and the third round had me quitting.
this is an awesome workout! the first one in a while that ive had to quit, which is a good thing. when im trying to work at 100% effort for my workouts, im bound to overestimate what i can do occasionally: trying to find the right speed, incline, and weights to allow me to finish the workout but not have anything left in the tank is the key, and its not easy to do.
the number one thing i do that helps me find my physiological 100%, without going over, is log every run. keeping everything in a log has made my high-intensity, low-volume, training work. if i was blindly guessing at the pace for each workout, id end up wasting interval sessions because the pace would frequently be too fast or too slow.
anyway, heres what it looked liked:
>6 min WU
>2.5 rounds of "The 30's" (fast speed with full incline on treadmill: 30 sec on, 30 sec rest*, 30 sec on, 25 sec rest, 30 sec on, 20 sec rest, 30 sec on, 15 sec rest, 30 sec on, 10 sec rest, 30 sec on, 5sec rest, 30 sec on, 2 min rest before starting next round)
>brief CD
>10 min rest
>tabata squats (wide stance), during 10 sec rest hold an "air sit"**
*during the rest periods, straddle the belt, but keep the treadmill going. its way too much effort to try to stop the mill and restart it in less than 30 seconds.
**yeah, the "rest" is worse than the "work" part of it; its aweful
i used an interval timer on my phone set to three 5:15 rounds with 2 minutes of rest between rounds and used a piece of paper to keep track of my shrinking rest times: crossing out "30" "25" "20" and so on. note that the speed and incline need to stay consistent throughout this workout, just because your rest time gets smaller, the speed shouldnt slow. the pace should be set at a speed(with full incline) that you could hold for one minute, if your life depended on it, two minutes, but no more. also this workout, like all treadmill ones, was barefoot. any treadmill running at over 10% incline is a great way to strengthen your feet and Achilles tendons.
this is a great workout for endurance athletes as well as any athlete that needs to give moderate-length bursts of all-out effort (soccer, mixed martial arts or wrestling, hockey, etc), as well as anyone looking to shed pounds fast. -nothing revs your bodys engine like intervals.
i followed this up with a decent trail run the next day:
-about 3-4:00pm
>7 mile muddy, rocky, trail run with 8lbs in the vest (in the Vibram Five Fingers; who says there not trail shoes!)
-late night
>50 clean and jerk @ 60-75% of bodyweight, for time*
*as fast as possible. record your time
try um out and throw your thoughts back at me.
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