Treadmill training during cold weather at winter :)

Paskutinės savaitės puikiu oru bėgikų nedžiugino. Vidutinio intensyvumo treniruotes buvo galima daryti ir prie tokios -15 ir netgi -20 laipsnių šalčio, tačiau apie tempo arba intervalines treniruotes to pasakyti  negalima.
Niekada nebuvau didelis fanas sporto klubų bei bėgimo takelių, tačiau reikia rinktis geresnį/saugesnį variantą iš blogiausių. Sugalvojau kelis variantus treniruočių ant takelio, kurios nebūtų tokios nuobodžios ir duotų šiokios tokios naudos šiuo šaltuoju periodu.


Fartlek (speed game) - mano mėgstamiausia :)
1. Start with 5 minute warming-up -> easy or moderate heart rate. 
2. 2 minute tempo session -> hard heart rate. 
3. 1 minute easy recovery jogging -> easy heart rate. 
3. 3 minute tempo 
4. 2 minute easy recovery 
5. 4 minute tempo 
6. 3 minute easy recovery 
7. 5 minute tempo 
8. 3 minute easy recovery 
9. 4 minute tempo 
10. 2 minute recovery 
11. 3 minute tempo 
12. 1 minute recovery 
13. 2 minute tempo 
14. 5 minute easy cold down 

Overall 45 minute workout for speed session 


Hills workouts (Pyramid) 
1. 5 minute warming-up 
2. 1 minute 2% incline with moderate speed 
3. 1 minute 4% moderate 
4. 1 minute 6% moderate 
5. 1 minute 8% moderate 
6. 1 minute 10% moderate 
7. 1 minute 12% moderate 
8. 1 minute 10% moderate 
9. 1 minute 8% moderate 
10. 1 minute 6% moderate 
11. 1 minute 4% moderate 
12. 1 minute 2% moderate 
13. 5 minute 0% easy 
14. Repeat pyramid  (from 2. to 12.) one more time 
15 6 minute 0% cold down

Overall 40 minute workout

Progression hills: 
1. 5 minute warming-up 
2. 1 minute 2% incline moderate speed 
3. 1 minute 4% speed–2 => moderate + 0.5 km/h 
4. 1 minute 6% speed–3 => speed–2 + 0.5 km/h 
5. 1 minute 8% speed–4 => speed–3 + 0.5 km/h 
6. 1 minute 10% speed–5 => speed–4 + 0.5 km/h 
7. 1 minute 12% speed–6 => speed–5 + 0.5 km/h 
8. 1 minute 15% (maximum incline) speed–6 
9. 5 minute 0% easy jogging 
10. Repeat Progression hill workout 
11. 11 minute 0% cold down

0.5 km/h - you can change speed step in to bigger, if you are able to handle speed and incline till end of exercise. 

Overall 35 minute workout

Interval speed game: 
1. 5 minute warming-up 
2. 1 minute moderate speed - 10 km/h 
3. 1 minute tempo speed - 13 km/h 
4. 1 minute moderate speed - 10 km/h
5. 1 minute tempo speed - 13.5 km/h
6. 1 minute moderate speed - 10 km/h 
7. 1 minute tempo speed - 14 km/h 
8. 1 minute moderate speed - 10 km/h
9. 1 minute tempo speed - 14.5 km/h
10. 1 minute moderate speed - 10 km/h 
11. 1 minute tempo speed - 15 km/h 
12. 1 minute moderate speed - 10 km/h
13. 1 minute tempo speed - 15.5 km/h
14. 1 minute moderate speed - 10 km/h 
15. 1 minute tempo speed - 16 km/h 
16. 1 minute moderate speed - 10 km/h
17. 1 minute tempo speed - 16.5 km/h
18. 1 minute moderate speed - 10 km/h 
19. 1 minute tempo speed - 17 km/h 
20. 1 minute moderate speed - 10 km/h
21. 1 minute tempo speed - 16.5 km/h
22. 1 minute moderate speed - 10 km/h 
23. 1 minute tempo speed - 16 km/h 
24. 1 minute moderate speed - 10 km/h
25. 1 minute tempo speed - 15.5 km/h
26. 1 minute moderate speed - 10 km/h 
27. 1 minute tempo speed - 15 km/h 
28. 1 minute moderate speed - 10 km/h
29. 1 minute tempo speed - 14.5 km/h
30. 1 minute moderate speed - 10 km/h 
31. 1 minute tempo speed - 14 km/h 
32. 1 minute moderate speed - 10 km/h
33. 1 minute tempo speed - 13.5 km/h
34. 1 minute moderate speed - 10 km/h 
35. 1 minute tempo speed - 13 km/h 
36. 10 minute 10 km/h cold down

0.5 km/h - you can change speed step in to bigger, if you are able to handle this speed till end of exercise. 

Overall ~ 50 minute workout



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