Day Four: StepMill Training
Climb at level 20 on the StepMill for as long as you can. Step off of the machine and rest 15 seconds.
- Reduce to level 15 and repeat.
Then level 10 until you reach 18 minutes.
Record your times on each level.
More: Stair Workouts for Endurance Athletes
Day Five: Two-Step Building Stairs
Floors 1 to 10: Do 70 steps per minute.
Floors 10 to 20: Do 80 steps per minute.
- Floors 20 to 40: Do 90 steps per minute.
Floors 40 to the top: Try to outpace 90 steps per minute as much as you can.
More: Vertical Training VS Horizontal Training
Day Six: Endurance Run With an Incline
- Start your stopwatch and run 5 mph at a 30 percent incline for as long as you can.
Lower your speed to 4 mph and continue to run.
Continue to lower your speed until you reach 18 minutes.
More: Stair Running: A Climb to the Peak of Fitness
Day Seven: Spinner Bike Segment
Do eight segments of 20 second sprints with 10 second rests.
Recover for two minutes on a low speed.
Repeat one more time.
Remember, with any fatigue training some days you will be better than others, but that's completely normal. Even the worst days are still progress days, so it's always worth your time to show up and train.
More: 6 Tips to Push Past the Pain
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