Basic Interval Training – this can be done on a treadmill, stairmaster or stationary bicycle.
30 minute work out.
Whichever piece of equipment you have chosen, figure out what is a moderate zone for yourself, and a high zone. If you have already had your heart rate test done, use zone 1 to 2 as the “off” time, and zones 4 and 5 as the “on” time.
Mins 0 – 4: warm up (zone 1) easy intensity of about 2 out of 10
Mins 4 – 5: moderate intensity : zone 3 (jogging, can hold a conversation)
Mins 5 – 8: low intensity, easy jogging, zone 1 to 2
Mins 8 – 9: high intensity zone 4 to 5 (cannot hold a conversation, all out work
Mins 9 – 10 : moderate intensity
Mins 10 – 13 low intensity
Mins 12 – 14 high intensity
Mins 14 – 15 moderate intensity
Mins 15 – 18 low intensity
Mins 18 – 19 high intensity
Mins 19 – 20 moderate intensity
Mins 20 – 23 low intensity
Mins 23 – 25 high intensity
Mins 25 – 28 moderate intensity
Mins 28 – 30 lowest, cool down (back to walking comfortably)
