Feel free to check out our accompanying YouTube video guiding you through the session (yes I do it on a treadmill, helps keep me lean as I’m a cox. lol). While the video targets levels 3 and 4 of the programs, you have the flexibility to adapt the intensity to your comfort level using the provided spreadsheet.

In this interval-based workout, our primary focus is on boosting your VO2 max to enhance overall fitness. It’s crucial to maintain consistency and precision in your efforts. Rather than pushing too hard for a brief burst, strive for steady performance. Resist the temptation to rush to the next level until you feel confident at your current intensity.

Remember, this session is all about achieving quality and maintaining consistency. Avoid the temptation to become a fleeting “hero” for 30 seconds, only to fade away. Results will manifest through dedication to the process, and I assure you, they will come. Get ready to witness the transformation in your fitness journey!

Good luck with your workouts! and feel free to reach out with any questions.

I have added the spreadsheet for the Treadmill Interval Session, below, for those that want to do something different. It’s a good idea to set your incline at 1%, which helps emulate the outdoor environment.

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