Treadmill Shreadmill 25 Minute Workout
Vital Juice brought the details Shreadmill created by Equinox trainer Felix Montano, which is a technique that relies on a pattern of high-intensity intervals varying speed AND incline levels, done on the treadmill.
"The idea behind Shreadmill is to change the treadmill's speed and incline every 90 seconds to 2 minutes so that you are alternating between 65% and 85-95% of your maximum heart rate (psst...if you don't have a heart rate monitor, 85-95% means you're out of breath and having difficulty talking)."
Here's a sample Shreadmill workout from VitalJuice (25 minutes).
- 5 minutes. Walk at 4.0, incline 4.0%.
- 2 minutes. Increase speed to 6.0-6.5.
- (90 seconds. Rest at 2.0 and 1% incline).
- 90 seconds. 6.0 speed at 3% incline.
- 90 seconds. Sprint your fastest at 3% incline.
- (90 seconds. Rest at 2.0 and 1% incline).
- 90 seconds. 6.0, 5% incline
- (90 seconds. Rest at 2.0 and 1% incline).
- 2 minutes. Raise incline to 12% and walk (no handrails)!
- (90 seconds. Rest at 2.0 and 1% incline).
- 90 seconds - 2 minutes. Sprint your fastest at 0% incline.
- 2 minutes. Walk at 2.0 speed and 0% incline.
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Workouts: DailyMile
Jan 01 Hangover Half Marathon (2:18:55)
Feb 06 Winter Run 5 Mile (45:39)
Mar 13 10 Mile Memorial Run (1:39:06)
Mar 19 Daffodil Day 5K (25:47)
Apr 03 Greater Danbury Half Marathon (2:08:17)
Apr 09 Race Around Briggs 7.2 Miles (69:57)
Apr 17 Kingston Classic 10K (53:43)
Apr 30 Miles of Hope 5K (26:24)
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May 30 Woodstock Races 15K (89:14)
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Aug. 14 NY Tri Series #2 Duathlon
Oct 01 MHRRC 5K
Oct 02 Duathlon or 10K
Oct 09 or 5 Mile Race
Oct 15 ING Hartford (Half) Marathon
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Oct 23 Fall Foliage Duathlon
