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!


30 thoughts on “Intervals, love to hate ’em

  1. Thanks for the shout out and for sharing some awesome workouts! 🙂

    I love intervals. Today I tried “random hills” on the treadmill. I always do speed intervals, but I’m going to work more incline into the mix while it’s too cold to run outside. It was challenging and fun!

  2. You tried it! Glad you love it – it seriously is the only workout I’ve been able to do on the TM in a long time…makes the time go fast! And you, my friend are speedy!

  3. I agree, intervals, as much as I kinda hate them, I kinda like them too because it keeps me ON the treadmill and the time does fly. And if it helps my speed too, then I am all for it! (and I agree with Naomi, you are speedy! I am jealous!)

  4. Would Cathe’s pyramid wave hiit workout qualify as an interval workout? Thinking I’m going to do it this evening. It’s super tough. My aim is to do two hiit workouts a week and maybe cut down on long cardio sessions and see how it works for my body.

  5. I am a mad crazy intervals fan! I do them on the rower, which can be a *killer*! But the sense of achievement afterwards is immense. Plus as you say, they really do get you out of your comfort zone, and hence fitter. As with the weights, I also think they teach you a lot about where your limits lie. How quickly I recover after an all-out intervals session is quite informative. I obviously still have a fair bit in reserve that I need to train my brain to let me give..


    • That’s what I’m really digging – that sense of achievement afterwards. It kinda sucks when you’re in the thick of it but when you come out at the end still alive and kicking, well damn – that’s a good feeling if I do say so myself 😉

  6. Dang, girl – you totally ROCKED that run!! I completely agree about intervals….I used to just go in, do my workout, and get out. But intervals DEFinitely shake things up, especially on the dreadmill! Makes exercising indoors a *little* more tolerable, right? 🙂

    • YES! On the treadmill – nothing is worse than a steady state lonnnng run. I can’t think of much worse. I cannot believe it took me this long to find intervals on the treadmill! DUH!

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