Intervals, love to hate ’em

Yes, I just admitted that I’m a new-found Interval lovin’ fool. (yes, Heather – you get some credit for this!)

But here’s why I’ve grown to love interval-style workouts.

  • They go by fastduh.
  • They leave me huffing and puffing and damn proud of myself when I’m done.
  • They make other interval-ish workouts *slightly* less challenging (though after today’s SUPER intense Ride class, I’m not sure this is true all the time, haha)
  • They force me to get out of my comfort zone. No more plodding along at 6.5 mph on the treadmill. Funny enough, since starting these speed workouts on the treadmill, that “normal” 6.5 mph is starting to feel a little slow! How funny, right??
  • They are fun. Yep, fun. The dreadmill is fun?! Huh?? (forget about steady state on the dreadmill, those are still ridic, firmly landing in the “not fun” category).

So – I dare you this week to give an interval workout (running on the treadmill, running outside, or doing a spinning workout which I’d qualify as interval style given the variations in intensity, especially if it’s a Ride class…).

If you’re looking for ideas…borrow some from me (that I borrowed – with credit – from these fab ladies, Becky and Melissa!). Check ’em out here and here. Oh – and also check out one I tried yesterday, courtesy of Naomi, with a few modifications here:

0-3 min: Warm-up (I walk at 3.5)
3-10 min: Jog at 5.5 <—I made this 6.0 mph
10-11 min: Sprint at 7.0-8.0
11-13 min: Recover at 3.5-4.0 <—-these recovery rounds I upped to 6.0, I was feeling speedy on Saturday, oddly enough!
13-14 min: Sprint at 7.0-8.0
14-16 min: Recover at 3.5-4.0
16-17 min: Sprint at 7.0-8.0
17-19 min: Recover at 3.5-4.0
19-20 min: Sprint at 7.0-8.0
20-22 min: Recover at 3.0-4.0 (so basically its 5 sprints and 5 recovers)
22-30 min: The workout says to jog at 5.5, but during this time, I’ll run at 7.0 for 1 min, then slow down by .5 each minute until I’m back at 5.0.
5 min cool down: Walk at 3.5
I added a couple of extra intervals/recovery rounds at the end to make this a 45 minute workout. This is an awesome workout to be able to modify how you see fit…yet another reason to love intervals! Make ’em yours!