Continuing on from this past week’s routine, I have an excellent progression that will bring your heartrate training to an all new level.  Whew!  I’m hoping that you have an excellent heartrate monitor, be it on the equipment or a simple wristband monitor.  Keep an eye on how much your heartrate elevates with each increase in level or intensity.

You will probably notice that I color coded each interval and this is too help in differentiating each interval from the other (as you may know, if you try to read anything during cardio, there is a constant bouncing and movement that prevents good visual intake) and also, this is to show you the intensity level.

For instance:
Green = good, this should stabilize your heartrate at an aerobic level
Yellow = yep, this is getting a bit harder and pushing you into anaerobic training
Orange = ok, this is starting to burn and the heartrate is definitely getting up there
Red = really killer, your heartrate should be getting pushed to 80-90% is maximum

Hit me up and don’t forget to subscribe to get the upcoming Tuesday routines.

Minute
Level
Pace
0-5
5
6.0-6.5
5-6
6
10sec. @ 14.0-15.0, 
10sec. @ 3.0 (repeat x2)
6-7
4
6.0-6.5
7-8
5
15sec. @ 14.0-15.0, 
15sec. @ 3.0 (repeat)
8-9
7
6.0-6.5
9-10
6
30sec. @ 14.0-15.0, 
30sec. @ 3.0
10-15
8
6.0-6.5
15-16
7
14.0-15.0
16-17
9
6.0-6.5
17-18
8
10sec. @ 14.0-15.0, 
10sec. @ 3.0 (repeat x2)
18-19
10
6.0-6.5
19-20
9
15sec. @ 14.0-15.0, 
15sec. @ 3.0 (repeat)
20-21
11
6.0-6.5
21-22
10
30sec. @ 14.0-15.0, 
30sec. @ 3.0
22-23
12
6.0-6.5
23-24
11
14.0-15.0
24-25
13
6.0-6.5
25-26
12
10sec. @ 14.0-15.0, 
10sec. @ 3.0 (repeat x2)
26-27
14
6.0-6.5
27-28
13
15sec. @ 14.0-15.0, 
15sec. @ 3.0 (repeat)
28-29
15
6.0-6.5
29-30
14
30sec. @ 14.0-15.0, 
30sec. @ 3.0
30-35
Pre-programmed cooldown
-Dale L. Roberts
Check out my last publication 
Post your honest results from this session and share with me in your success or open feedback.  Look forward to future posts on some additional cardio sessions to keep your routine interesting, exciting, varied and most importantly…killer!

You should consult a qualified medical professional before starting this or any other health & fitness program.  As with any exercise or diet program, if at any time you experience any discomfort, pain or duress of any sort, stop immediately and consult your physician.  The creators, producers, participants, advertisers and distributors of this program disclaim any liabilities or losses in connection with the exercises or advice herein.  Any equipment or workout area that is used should be thoroughly inspected as free of danger, flaw or compromise, ahead of use and the user assumes all responsibility when performing any movements contained in this blog.