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Hotel Speed Workout on Treadmill

10 min run easy

1% elevation 5 min at Zone 4 or 80% MHR (max heart rate)

5 min at Zone 3

4 min Zone 4

3 min...

2 min...

1 min...

(I did 9.5 mph at Zone 4, and 8.5 mph at Zone 3)

10 min cool down with leg swings and stretching.

Recent Posts

4 x 50's on the 1 min descend 1-4 3 x 50's kick with :15 R descend 1-3 1 x reverse 100 IM free, breast, back, fly 450 free R :30...

400 wu 2 x 300 free 20 R 3 x 200 free on the 3:15 4 x 100 first 3 are free, the last is IM

400 free wu 4 x 100 on the 1:40 300 free 3 x 100 free on 1:35 200 free 2 x 100 on the 1:30 4 x 50 on the :55 Easy 100 w back stroke.