5 min warm-up + 18 min intervals + 5 min cool-down
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Training setup
Elevation: Use elevation 2 during the workout. Cool-down is elevation 0. Increase elevation gradually only as appropriate.
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Program guidance
• Always use elevation 2 to simulate real life on the treadmill. • Start without weight; when confident, begin with a 10 lb vest. • Increase weight as confidence improves; maximum recommended here is 20 lb. • Increase elevation gradually. • Ensure proper hydration before physical activity. • Exercising without supervision is highly discouraged. • Follow the prescribed 28-minute duration, including the 5-minute warm-up and 5-minute cool-down. The supplied program warns against exceeding this time without at least a 20-minute break. • Perform at least twice weekly and no more than three times weekly to allow recovery. • Stretch after training.
