Friday 15 August 2025 – Tread 50
At a different studio and only had Tread 50 at the time I could do. Good distance this morning – 9.85km (6.121 miles)! Nice one to really push the paces, felt pretty good after the mile benchmark yesterday.
Block 1 – 8 minutes
- 30 sec base to push (PW @ 1-8%)
- 30 sec push (PW @ 8%+)
- 30 sec push to AO (PW @ 8-10%)
- 30 sec AO (PW @ 10%+)
- 1 min WR
- 30 sec base to push (PW @ 1-8%)
- 30 sec push (PW @ 8%+)
- 30 sec push to AO (PW @ 8-10%)
- 30 sec AO (PW @ 10%+)
- 1 min WR
- 30 sec base to push (PW @ 1-8%)
- 30 sec push (PW @ 8%+)
- 30 sec push to AO (PW @ 8-10%)
- 30 sec AO (PW @ 10%+)
90 sec WR, get to base when ready
Block 2 – 4.5 minutes
- Goal: accumulate as much distance as possible
- Clear screen
- 4.5 tread for distance
- Check & remember distance
90 sec WR, get to base when ready
Block 3 – 8 minutes
- 30 sec base to push (PW @ 1-8%)
- 30 sec push (PW @ 8%+)
- 30 sec push to AO (PW @ 8-10%)
- 30 sec AO (PW @ 10%+)
- 1 min WR
- 30 sec base to push (PW @ 1-8%)
- 30 sec push (PW @ 8%+)
- 30 sec push to AO (PW @ 8-10%)
- 30 sec AO (PW @ 10%+)
- 1 min WR
- 30 sec base to push (PW @ 1-8%)
- 30 sec push (PW @ 8%+)
- 30 sec push to AO (PW @ 8-10%)
- 30 sec AO (PW @ 10%+)
90 sec WR, get to base when ready
Block 4 – 4.5 minutes
- Goal: accumulate as much distance as possible
- Clear screen
- 4.5 tread for distance
- Check distance
90 sec WR, get to base when ready
Block 5 – 8 minutes
- Finisher: 30 sec AO (PW @ 10%+)
- 30 sec base to push (PW @ 1-8%)
- 30 sec push (PW @ 8%+)
- 30 sec push to AO (PW @ 8-10%)
- 30 sec AO (PW @ 10%+)
- 1 min WR
- 30 sec base to push (PW @ 1-8%)
- 30 sec push (PW @ 8%+)
- 30 sec push to AO (PW @ 8-10%)
- 30 sec AO (PW @ 10%+)
- 1 min WR
- 30 sec base to push (PW @ 1-8%)
- 30 sec push (PW @ 8%+)
- 30 sec push to AO (PW @ 8-10%)