99 / 132
RELAX
On the inclines
remain relaxed and
don’t force it. Try and
lean very slightly into the
treadmill while
maintaining a relaxed
upper body.
START SLOW
It’s okay to start
slower or with the
incline at amore
sustainable gradient, as
you can always increase
as the session/weeks
progress.
LISTEN
Don’t try andmaintain
the pace you are holding
on the flat (0%) on the
inclines. Listen to your
body and observe
your HR.
FEBRUARY 2017
I
WWW.220TRIATHLON.COMI
99
RUN
THE
SESSION
KIT CHECKLIST
TRAINING SHOES RUN CLOTHING A TOWEL
A BOTTLE OF ELECTROLYTES AND WATER MIX
60min treadmill set
WARM-UP
5mins @ PE* 2-4. Set incline @ 0% to find legs.
10mins @ PE 4-6. Build incline to 1%.
30sec pick-ups building from PE 3 to PE 7
intensity. 3 x [1min jog @ PE 2 between each
30sec pick-up @ 0% incline].
Recover before commencing Main Set (MS).
MAIN SET
90secs @ mid-to-upper PE 5-7 @ 0% incline. Fast
feet and controlled form with faster turnover.
90secs @ PE 5-6 @ 4% incline.
Strength insert with pace not important.
Repeat MS x 10 in total (30mins).
COOL-DOWN
5mins jog @ 0% incline finishing with a walk until
the heart rate (HR) is under control.
*PE = Perceived Exertion. 1 being NO effort & 10
being MAX effort. See our guide overleaf.
Adapt for beginners
Reduce the main set to 21mins (7 cycles).
Adapt for Ironman
Increase the main set to 60mins (20 cycles).