Hotel Speed Workout on Treadmill

10 min run easy

1% elevation 5 min at Zone 4 or 80% MHR (max heart rate)

5 min at Zone 3

4 min Zone 4

4 min Zone 4

3 min...

3 min...

2 min...

2 min...

1 min...

1 min...

(I did 9.5 mph at Zone 4, and 8.5 mph at Zone 3)

10 min cool down with leg swings and stretching.