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Descending Speed Intervals (Very Deceptive) (1248)
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In this workout you will only work hard for 17.5 minutes, but will feel like a full 45 minutes.
Sprints should be 100% max. effort.
Recovery should be 50% effort.
The Active Recovery should be 50-60 % effort.
Sprint & Recovery Series
5 min. Warm-up
2 min. Sprint
2 min. Recovery
1:45 min. Sprint
1:45 min Recovery
1:30 min. Sprint
1:30 min. Recovery
1:15 min. Sprint
1:15 min. Recovery
1 min. Sprint
1 min. Recovery
:45 sec Sprint
:45 sec Recovery
:30 sec Sprint
:30 sec Recovery
5 min Active Recovery
(Repeat Sprint & Recovery Series)
Music -
The Reaper - Blue Oyster Cult (Warm-up)
NCIS Theme - Numeriklab
Legs (Dance Mix) - ZZ Top
Ace of Spades - Motorhead
Mary Mac - The Glengarry Bhoys
I'm Just a Singer - The Moody Blues (Active Recovery)
Footstompin' Music - Grandfunk Railroad
Drivin' Wheel - Foghat
Danger Zone - Kenny Loggins
Ballroom Blitz - Sweet
Superman - Five for Fighting (Cool Down)
Submitted by Miles F from PA on 2/16/10
Email: earl_grey58@hotmail.com