Interval Training Cardio Workout

Yuri's Workout Log 2 - May 1, 2009

by: Yuri Elkaim, BPHE, CK, RHN


I was feeling a bit sluggish today, both physically and mentally, and to be honest I wasn't in the greatest of moods. Yes, I'm human. I do have bad days and today started out as one of them.

But I knew from years of experience that the best remedy for such a situation is a good intense workout. Yesterday, I did an upper body workout and today I was thinking of doing a lower body workout, but on my way to the gym I was really feeling a good intense interval training cardio workout.

I felt like hitting the treadmill and just running as fast as possible for as long as possible. I guess the metaphor is that I would sweat away the disempowering thoughts that had been in mind all day. And boy was I right.


Today's Interval Training Cardio Workout

So here's what my cardio workout looked like. I hopped on the treadmill and got ready to tackle this interval training protocol:

3 minutes @ 5.5 mph, followed by...

3 minutes @ 9.5 mph

I repeated this 5 times for a total of 30 minutes.

When I was done my workout I completed a total of 3.4 miles meaning that my average pace was about 6.9 mph. Now, for me, that average pace is nothing to write home about but when you consider that the majority of the distance I covered was at that faster speed, things begin to look a bit different.


Why Interval Training Makes Sense

If my calculations are correct, I ran an entire 2.38 miles at 9.5 mph! That means that 70% of my total workout distance was run at that speed. Crazy, isn't!

To do that in one shot is tough but thanks to the wonder of interval training I was able to run faster for a much longer period of time. In all honesty, at my current fitness level, I could probably run at 9.5 mph for no more than 5 minutes, which is only 0.8 miles.

So, if you want to run faster, burn more calories, and enjoy a greater cardio workout then you've got to add interval training to your workout regime. The proof is in the pudding.

Oh yeah, I felt so much better after the workout was done. My head was a lot clearer and I was in a much better mood!


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