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CONTACT The hITT COOrdINATOr Or fITNess dIreCTOr fOr mOre INfOrmATION
®
™ ™
®
SETS
TIM
ER
EST
SETS
TIM
ER
EST
SETS
TIM
ER
EST
120
sec
.10
sec
.1
20 s
ec.
10 s
ec.
120
sec
.10
sec
.1
20 s
ec.
10 s
ec.
120
sec
.10
sec
.1
20 s
ec.
10 s
ec.
120
sec
.10
sec
.1
20 s
ec.
10 s
ec.
120
sec
.10
sec
.1
20 s
ec.
10 s
ec.
120
sec
.10
sec
.1
20 s
ec.
10 s
ec.
120
sec
.10
sec
.1
20 s
ec.
10 s
ec.
120
sec
.10
sec
.1
20 s
ec.
10 s
ec.
120
sec
.10
sec
.1
20 s
ec.
10 s
ec.
NO
TES:
Exe
rcis
es in
eac
h st
atio
n ar
e co
mpo
und
sets
(no
rest
in
betw
een)
. A
fter e
ach
roun
d is
co
mpl
eted
for t
he a
llote
d am
ount
of
time,
the
Mar
ine
will
sw
itch
stat
ions
.
#
Sets
/ St
atio
n =
3
Ti
me
/ Exe
rcis
e =
30 s
ec.
R
est B
etw
een
Stat
ions
= 3
0 se
c.
To
tal M
ETC
ON
tim
e =
20
min
.
NO
TES:
Exe
rcis
es in
eac
h st
atio
n ar
e co
mpo
und
sets
(no
rest
in
betw
een)
. A
fter e
ach
roun
d is
co
mpl
eted
for t
he a
llote
d am
ount
of
time,
the
Mar
ine
will
sw
itch
stat
ions
.
#
Sets
/ St
atio
n =
3
Ti
me
/ Exe
rcis
e =
30 s
ec.
R
est B
etw
een
Stat
ions
= 3
0 se
c.
To
tal M
ETC
ON
tim
e =
20
min
.
STAT
ION
1
STAT
ION
2
STAT
ION
3
STAT
ION
4
STAT
ION
5
COO
L D
OW
NG
ENER
AL S
TRET
CH
ESN
OTE
S:
Per
form
eac
h st
retc
h an
d ho
ld fo
r 30
seco
nds.
1 s
et e
ach
Che
st S
tretc
hC
ross
Bod
y St
retc
hG
lute
Stre
tch
Ham
strin
g St
retc
hH
ip F
lexo
r Stre
tch
Jum
p Th
rust
Split
Squ
at D
rops
Wid
eout
s
MET
CON
TRX
Che
st P
ress
TRX
Atom
ic P
ush
Up
TRX
Bice
p C
url
TRX
Atom
ic O
bliq
ue P
ush
Up
TRX
Pow
er P
ull
DA
Y 3
WA
RM
-UP
EXER
CIS
ESH
eel /
Toe
Rai
seKn
ee T
o El
bow
Pus
h-U
pTr
unk
Circ
les
NO
TES
: P
erfo
rm e
ach
stre
tch
and
hold
for 3
0 se
cond
s. 1
set
eac
h
WA
RM
-UP
MET
CON
COO
L D
OW
NG
ENER
AL S
TRET
CH
ESN
OTE
S:
Per
form
eac
h st
retc
h an
d ho
ld fo
r 30
seco
nds.
1 s
et e
ach
Nec
k St
retc
hQ
uadr
icep
Stre
tch
Shou
lder
Stre
tch
Sum
o St
retc
hTr
icep
s St
retc
h
MET
CON
COO
L D
OW
N
Squa
t Dro
psM
ount
ain
Clim
bers
Spee
d Sk
ater
s
Gro
iner
sTh
rust
s
Hig
hlan
d Fl
ing
Arm
Circ
les
WA
RM
-UP
Burp
ees
Pull-
Ups
Han
ging
Kne
e R
aise
s
Arno
ld P
ress
Han
ging
Win
dmills
Pullo
ver
NO
TES:
Exe
rcis
es in
eac
h st
atio
n ar
e co
mpo
und
sets
(no
rest
in
betw
een)
. A
fter e
ach
roun
d is
co
mpl
eted
for t
he a
llote
d am
ount
of
time,
the
Mar
ine
will
sw
itch
stat
ions
.
#
Sets
/ St
atio
n =
3
Ti
me
/ Exe
rcis
e =
30 s
ec.
R
est B
etw
een
Stat
ions
= 3
0 se
c.
To
tal M
ETC
ON
tim
e =
20
min
.
EXER
CIS
ESEX
ERC
ISES
Side
Stra
ddle
Hop
sLo
ng S
tride
rSp
lit J
ack
Forw
ard
Upp
er B
ack
Stre
tch
GEN
ERAL
STR
ETC
HES
Che
st S
tretc
hSi
de B
end
Stre
tch
Glu
te S
tretc
h
STAT
ION
1
Bent
over
Row
Han
ging
Obl
ique
Kne
e R
aise
STAT
ION
1
STAT
ION
2
STAT
ION
3
STAT
ION
4
STAT
ION
5
DA
Y 2
DA
Y 1
Stat
iona
ry S
quat
The
Sem
per F
it Fe
mal
e PF
T Pr
ep P
rogr
am is
in s
uppo
rt o
f ALM
AR 0
46/1
2
Hip
Fle
xor S
tretc
h
Med
Bal
l Sla
ms
MB
Figu
re 8
's
MB
Sing
le L
eg V
-Ups
Pow
er J
acks
Upp
ercu
ts
Forw
ard
Plan
k Pu
lls
MB
Arch
Cho
ps
Alte
rnat
ing
Plyo
Pus
h U
pST
ATIO
N 2
STAT
ION
3
STAT
ION
4
STAT
ION
5M
B Si
ngle
Leg
Cho
ps
MB
Obl
ique
sH
angi
ng F
lutte
r Kic
ks
Upr
ight
Row
Han
ging
Leg
Low
ers
TRX
Obl
ique
Cru
nch
- Han
ds
TRX
Spid
er M
an P
ush
Up
TRX
Pike
TRX
Cru
nch
- Han
ds
TRX
Pull
Up
END
UR
AN
CEEN
DU
RA
NCE
END
UR
AN
CE
60 Y
d. S
huttl
e4
Rep
s - 6
0 Se
c. R
est B
etw
een
Rep
sAr
c Tr
aine
rLe
athe
rnec
k Pr
ogra
m5-
15 S
huttl
e R
un (3
0 Se
c.
Con
tinuo
us4
Rep
s - 6
0 Se
c. R
est B
etw
een
Rep
s
WEE
k 1
®
™™
®
SETS
TIM
ER
EST
SETS
TIM
ER
EST
SETS
TIM
ER
EST
120
sec
.10
sec
.1
20 s
ec.
10 s
ec.
120
sec
.10
sec
.1
20 s
ec.
10 s
ec.
120
sec
.10
sec
.1
20 s
ec.
10 s
ec.
120
sec
.10
sec
.1
20 s
ec.
10 s
ec.
120
sec
.10
sec
.1
20 s
ec.
10 s
ec.
120
sec
.10
sec
.1
20 s
ec.
10 s
ec.
120
sec
.10
sec
.1
20 s
ec.
10 s
ec.
120
sec
.10
sec
.1
20 s
ec.
10 s
ec.
120
sec
.10
sec
.1
20 s
ec.
10 s
ec.
COO
L D
OW
NCO
OL
DO
WN
COO
L D
OW
NG
ENER
AL S
TRET
CH
ESN
OTE
S:
Per
form
eac
h st
retc
h an
d ho
ld fo
r 30
seco
nds.
1 s
et e
ach
GEN
ERAL
STR
ETC
HES
NO
TES
: P
erfo
rm e
ach
stre
tch
and
hold
for 3
0 se
cond
s. 1
set
eac
hG
ENER
AL S
TRET
CH
ESN
OTE
S:
Per
form
eac
h st
retc
h an
d ho
ld fo
r 30
seco
nds.
1 s
et e
ach
Che
st S
tretc
h
Upp
er B
ack
Stre
tch
Sum
o St
retc
hH
amst
ring
Stre
tch
Hip
Fle
xor S
tretc
hTr
icep
s St
retc
hH
ip F
lexo
r Stre
tch
Nec
k St
retc
hC
hest
Stre
tch
Side
Ben
d St
retc
hQ
uadr
icep
Stre
tch
Cro
ss B
ody
Stre
tch
Glu
te S
tretc
hSh
ould
er S
tretc
hG
lute
Stre
tch
TRX
Atom
ic P
ush
Up
Rus
sian
Tw
ist
TRX
Atom
ic P
ush
Up
STAT
ION
5ST
ATIO
N 5
STAT
ION
5Se
ated
Alte
rnat
ing
Wav
esTw
o-Ar
m L
andm
ine
Thru
stTR
X Sp
ider
Man
Pus
h U
p
MB
Sing
le L
eg V
-Ups
Obl
ique
Hee
l Tou
ches
TRX
Atom
ic P
ush
Up
STAT
ION
4ST
ATIO
N 4
STAT
ION
4M
ed B
all U
nder
hand
Thr
owPu
sh P
ress
TRX
Pull
Up
MB
Sing
le L
eg V
-Ups
3 W
ay P
lank
TRX
Atom
ic P
ush
Up
STAT
ION
3ST
ATIO
N 3
STAT
ION
3Po
wer
Jac
ksAl
tern
atin
g R
eneg
ade
Row
TRX
Incl
ine
Pres
s
MB
Sing
le L
eg V
-Ups
Han
ging
Leg
Low
ers
TRX
Atom
ic P
ush
Up
STAT
ION
2ST
ATIO
N 2
STAT
ION
2D
epth
Pus
h-up
Bice
p C
url
TRX
Bice
p C
lutc
h
Trun
k C
ircle
s
DA
Y 3
WA
RM
-UP
WA
RM
-UP
WA
RM
-UP
EXER
CIS
ESEX
ERC
ISES
EXER
CIS
ESSi
de S
tradd
le H
ops
Stat
iona
ry S
quat
MB
Sing
le L
eg V
-Ups
Han
ging
Flu
tter K
icks
TRX
Atom
ic P
ush
Up
MET
CON
STAT
ION
1N
OTE
S: E
xerc
ises
in e
ach
stat
ion
are
com
poun
d se
ts (n
o re
st in
be
twee
n).
Afte
r eac
h ro
und
is
com
plet
ed fo
r the
allo
ted
amou
nt o
f tim
e, th
e M
arin
e w
ill s
witc
h st
atio
ns.
# Se
ts /
Stat
ion
= 3
Tim
e / E
xerc
ise
= 30
sec
.
Res
t Bet
wee
n St
atio
ns =
30
sec.
Tota
l MET
CO
N ti
me
= 2
0 m
in.
STAT
ION
1N
OTE
S: E
xerc
ises
in e
ach
stat
ion
are
com
poun
d se
ts (n
o re
st in
be
twee
n).
Afte
r eac
h ro
und
is
com
plet
ed fo
r the
allo
ted
amou
nt o
f tim
e, th
e M
arin
e w
ill s
witc
h st
atio
ns.
# Se
ts /
Stat
ion
= 3
Tim
e / E
xerc
ise
= 30
sec
.
Res
t Bet
wee
n St
atio
ns =
30
sec.
Tota
l MET
CO
N ti
me
= 2
0 m
in.
STAT
ION
1N
OTE
S: E
xerc
ises
in e
ach
stat
ion
are
com
poun
d se
ts (n
o re
st in
be
twee
n).
Afte
r eac
h ro
und
is
com
plet
ed fo
r the
allo
ted
amou
nt o
f tim
e, th
e M
arin
e w
ill s
witc
h st
atio
ns.
# Se
ts /
Stat
ion
= 3
Tim
e / E
xerc
ise
= 30
sec
.
Res
t Bet
wee
n St
atio
ns =
30
sec.
Tota
l MET
CO
N ti
me
= 2
0 m
in.
Cor
kscr
ews
Pull-
Ups
TRX
Hig
h R
ow
The
Sem
per F
it Fe
mal
e PF
T Pr
ep P
rogr
am is
in s
uppo
rt o
f ALM
AR 0
46/1
2
DA
Y 1
DA
Y 2
Gro
iner
sSq
uat D
rops
MET
CON
MET
CON
Jum
p Th
rust
Thru
sts
Mou
ntai
n C
limbe
rsSp
lit S
quat
Dro
psBu
rpee
sSp
eed
Skat
ers
Wid
eout
s
Hee
l / T
oe R
aise
Long
Stri
der
Hig
hlan
d Fl
ing
Knee
To
Elbo
w P
ush-
Up
Split
Jac
k Fo
rwar
dAr
m C
ircle
s
END
UR
AN
CEEN
DU
RA
NCE
END
UR
AN
CE
60 Y
d. R
ever
se S
huttl
e4
Rep
s - 6
0 Se
c. R
est B
etw
een
Rep
sAr
c Tr
aine
rLe
athe
rnec
k Pr
ogra
m11
0 Yd
. 3/4
Spe
ed S
prin
ts10
Rep
s - 4
5 Se
c. R
est B
etw
een
Rep
s
WEE
k 2
®
™™
®
SETS
TIM
ER
EST
SETS
TIM
ER
EST
SETS
TIM
ER
EST
120
sec
.10
sec
.1
20 s
ec.
10 s
ec.
120
sec
.10
sec
.1
20 s
ec.
10 s
ec.
120
sec
.10
sec
.1
20 s
ec.
10 s
ec.
120
sec
.10
sec
.1
20 s
ec.
10 s
ec.
120
sec
.10
sec
.1
20 s
ec.
10 s
ec.
120
sec
.10
sec
.1
20 s
ec.
10 s
ec.
120
sec
.10
sec
.1
20 s
ec.
10 s
ec.
120
sec
.10
sec
.1
20 s
ec.
10 s
ec.
120
sec
.10
sec
.1
20 s
ec.
10 s
ec.
COO
L D
OW
NCO
OL
DO
WN
COO
L D
OW
NG
ENER
AL S
TRET
CH
ESN
OTE
S:
Per
form
eac
h st
retc
h an
d ho
ld fo
r 30
seco
nds.
1 s
et e
ach
GEN
ERAL
STR
ETC
HES
NO
TES
: P
erfo
rm e
ach
stre
tch
and
hold
for 3
0 se
cond
s. 1
set
eac
hG
ENER
AL S
TRET
CH
ESN
OTE
S:
Per
form
eac
h st
retc
h an
d ho
ld fo
r 30
seco
nds.
1 s
et e
ach
Che
st S
tretc
h
Upp
er B
ack
Stre
tch
Sum
o St
retc
hH
amst
ring
Stre
tch
Hip
Fle
xor S
tretc
hTr
icep
s St
retc
hH
ip F
lexo
r Stre
tch
Nec
k St
retc
hC
hest
Stre
tch
Side
Ben
d St
retc
hQ
uadr
icep
Stre
tch
Cro
ss B
ody
Stre
tch
Glu
te S
tretc
hSh
ould
er S
tretc
hG
lute
Stre
tch
MB
Sing
le L
eg V
-Ups
Han
ging
Obl
ique
Kne
e R
aise
TRX
Pike
STAT
ION
5ST
ATIO
N 5
STAT
ION
5Fo
rwar
d Pl
ank
Pulls
Bent
over
Row
TRX
Spid
er M
an P
ush
Up
MB
Sing
le L
eg C
hops
Han
ging
Leg
Low
ers
TRX
Obl
ique
Cru
nch
- Han
ds
STAT
ION
4ST
ATIO
N 4
STAT
ION
4U
pper
cuts
Upr
ight
Row
TRX
Pull
Up
MB
Obl
ique
sH
angi
ng F
lutte
r Kic
ksTR
X C
runc
h - H
ands
STAT
ION
3ST
ATIO
N 3
STAT
ION
3Po
wer
Jac
ksPu
llove
rTR
X Po
wer
Pul
l
MB
Figu
re 8
'sH
angi
ng W
indm
illsTR
X At
omic
Obl
ique
Pus
h U
p
STAT
ION
2ST
ATIO
N 2
STAT
ION
2Al
tern
atin
g Pl
yo P
ush
Up
Arno
ld P
ress
TRX
Bice
p C
url
Trun
k C
ircle
s
DA
Y 3
WA
RM
-UP
WA
RM
-UP
WA
RM
-UP
EXER
CIS
ESEX
ERC
ISES
EXER
CIS
ESSi
de S
tradd
le H
ops
Stat
iona
ry S
quat
MB
Arch
Cho
psH
angi
ng K
nee
Rai
ses
TRX
Atom
ic P
ush
Up
MET
CON
STAT
ION
1N
OTE
S: E
xerc
ises
in e
ach
stat
ion
are
com
poun
d se
ts (n
o re
st in
be
twee
n).
Afte
r eac
h ro
und
is
com
plet
ed fo
r the
allo
ted
amou
nt o
f tim
e, th
e M
arin
e w
ill s
witc
h st
atio
ns.
# Se
ts /
Stat
ion
= 3
Tim
e / E
xerc
ise
= 30
sec
.
Res
t Bet
wee
n St
atio
ns =
30
sec.
Tota
l MET
CO
N ti
me
= 2
0 m
in.
STAT
ION
1N
OTE
S: E
xerc
ises
in e
ach
stat
ion
are
com
poun
d se
ts (n
o re
st in
be
twee
n).
Afte
r eac
h ro
und
is
com
plet
ed fo
r the
allo
ted
amou
nt o
f tim
e, th
e M
arin
e w
ill s
witc
h st
atio
ns.
# Se
ts /
Stat
ion
= 3
Tim
e / E
xerc
ise
= 30
sec
.
Res
t Bet
wee
n St
atio
ns =
30
sec.
Tota
l MET
CO
N ti
me
= 2
0 m
in.
STAT
ION
1N
OTE
S: E
xerc
ises
in e
ach
stat
ion
are
com
poun
d se
ts (n
o re
st in
be
twee
n).
Afte
r eac
h ro
und
is
com
plet
ed fo
r the
allo
ted
amou
nt o
f tim
e, th
e M
arin
e w
ill s
witc
h st
atio
ns.
# Se
ts /
Stat
ion
= 3
Tim
e / E
xerc
ise
= 30
sec
.
Res
t Bet
wee
n St
atio
ns =
30
sec.
Tota
l MET
CO
N ti
me
= 2
0 m
in.
Med
Bal
l Sla
ms
Pull-
Ups
TRX
Che
st P
ress
The
Sem
per F
it Fe
mal
e PF
T Pr
ep P
rogr
am is
in s
uppo
rt o
f ALM
AR 0
46/1
2
DA
Y 1
DA
Y 2
Gro
iner
sSq
uat D
rops
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120
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120
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120
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TIM
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TIM
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EST
SETS
TIM
ER
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120
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TIM
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SETS
TIM
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120
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SETS
TIM
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SETS
TIM
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SETS
TIM
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120
sec
.10
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Spe
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Rep
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5 Se
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est B
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Rep
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WEE
k 8
®
™™
®
Leatherneck Warrior Program The Leatherneck Warrior Program described below is high intensity interval training on the Arc Trainer that will increase performance levels while under load. The 25 minute program will improve cardio reserve and enhance endurance, strength, speed, and power. These results can be achieved while limiting joint stress and physical discomfort.
Intervals
Follow the guide below for your workout intervals. If you maintain 150+ SPM for the full work duration and keep your active rest stride rate between 100 – 120 SPM, then increase resistance by 5% for your next interval.
If you maintain 150+ SPM for the full work duration but cannot maintain a minimum of 100 SPM for active rest, then maintain your resistance.
If you cannot maintain 150+ SPM for the full work duration then decrease your resistance by 5%.
Setup
1. Enter the Arc Trainer, begin striding, and press the Quick Start button. 2. Enter your body weight - (resistance on the Arc Trainer is based on body weight) using the “7” key on the right-hand keypad. 3. Establish stride rate of approximately 100 SPM using the “Shift/Scan” button at the left of the console. (Stride rate may vary slightly).
Warm up (find your starting resistance and get ready to work) 1. Steady Rate: 5 minutes at 110 SPM, slowly increase resistance to between 35 and 50. 2. Warm-up intervals: 4 minutes of 10-second bursts followed by 50 seconds recovery• Burst @ 130 SPM; Recover @ 100 SPM • Burst @ 140 SPM; Recover @ 100 SPM • Burst @ 150 SPM; Recover @ 80 SPM • Burst @ 160 SPM; Recover @ 80 SPM
Interval Time Activity Stride Rate Incline Resistance 1 :30 Sprint 150-180 6 35 1 :30 Rest 5-50 6 35 1 1:00 Active Rest 80-120 6 35
2 :30 Sprint 150-180 6 35-45 2 :30 Rest 5-50 6 35-45 2 1:00 Active rest 80-120 6 35-45
3 :30 Sprint 150-180 6 35-55 3 :30 Rest 5-50 6 35-55 3 1:00 Active Rest 80-120 6 35-55
4 :30 Sprint 150-180 6 35-65 4 :30 Rest 5-50 6 35-65 4 1:00 Active Rest 80-120 6 35-65
5 3:00 Hill 100 16 75 5 1:00 Rest 5-50 6 35-75
6 :30 Sprint 150-180 6 35-75 6 :30 Rest 5-50 6 35-75 6 1:00 Active Rest 80-120 6 35-75
7 :30 Sprint 150-180 6 35-85 7 :30 Rest 5-50 6 35-85 7 1:00 Active Rest 80-120 6 35-85
8 :30 Sprint 150-180 6 35-95 8 :30 Rest 5-50 6 35-95 8 1:00 Active Rest 80-120 6 35-95
9 :30 Sprint 150-180 6 35-100 9 :30 Rest 5-50 6 35-100 9 1:00 Active Rest 80-120 6 35-100
RecoveryLower the resistance to 25 and maintain a stride rate below 100 for up to five minutes or until you lower your body temperature back to pre-workout level.
Leatherneck Warrior Program The Leatherneck Warrior Program described below is high intensity interval training on the Arc Trainer that will increase performance levels while under load. The 25 minute program will improve cardio reserve and enhance endurance, strength, speed, and power. These results can be achieved while limiting joint stress and physical discomfort.
Intervals
Follow the guide below for your workout intervals. If you maintain 150+ SPM for the full work duration and keep your active rest stride rate between 100 – 120 SPM, then increase resistance by 5% for your next interval.
If you maintain 150+ SPM for the full work duration but cannot maintain a minimum of 100 SPM for active rest, then maintain your resistance.
If you cannot maintain 150+ SPM for the full work duration then decrease your resistance by 5%.
Setup
1. Enter the Arc Trainer, begin striding, and press the Quick Start button. 2. Enter your body weight - (resistance on the Arc Trainer is based on body weight) using the “7” key on the right-hand keypad. 3. Establish stride rate of approximately 100 SPM using the “Shift/Scan” button at the left of the console. (Stride rate may vary slightly).
Warm up (find your starting resistance and get ready to work) 1. Steady Rate: 5 minutes at 110 SPM, slowly increase resistance to between 35 and 50. 2. Warm-up intervals: 4 minutes of 10-second bursts followed by 50 seconds recovery• Burst @ 130 SPM; Recover @ 100 SPM • Burst @ 140 SPM; Recover @ 100 SPM • Burst @ 150 SPM; Recover @ 80 SPM • Burst @ 160 SPM; Recover @ 80 SPM
Interval Time Activity Stride Rate Incline Resistance 1 :30 Sprint 150-180 6 35 1 :30 Rest 5-50 6 35 1 1:00 Active Rest 80-120 6 35
2 :30 Sprint 150-180 6 35-45 2 :30 Rest 5-50 6 35-45 2 1:00 Active rest 80-120 6 35-45
3 :30 Sprint 150-180 6 35-55 3 :30 Rest 5-50 6 35-55 3 1:00 Active Rest 80-120 6 35-55
4 :30 Sprint 150-180 6 35-65 4 :30 Rest 5-50 6 35-65 4 1:00 Active Rest 80-120 6 35-65
5 3:00 Hill 100 16 75 5 1:00 Rest 5-50 6 35-75
6 :30 Sprint 150-180 6 35-75 6 :30 Rest 5-50 6 35-75 6 1:00 Active Rest 80-120 6 35-75
7 :30 Sprint 150-180 6 35-85 7 :30 Rest 5-50 6 35-85 7 1:00 Active Rest 80-120 6 35-85
8 :30 Sprint 150-180 6 35-95 8 :30 Rest 5-50 6 35-95 8 1:00 Active Rest 80-120 6 35-95
9 :30 Sprint 150-180 6 35-100 9 :30 Rest 5-50 6 35-100 9 1:00 Active Rest 80-120 6 35-100
RecoveryLower the resistance to 25 and maintain a stride rate below 100 for up to five minutes or until you lower your body temperature back to pre-workout level.