Optimum Treadmill Fitness

Agility Workouts

Agility - Interval Training

    Muscle Conditioning by Interval Training involves alternating between High Intensity Cardio and Low Intensity Cardio for short preset durations. Excellent way to break monotony, increase power, speed and agility.

      Treadmill Trainer : Agility Workout 1 (30 Mins)

      Target : Achieve 85% Intensity of THR

    • Warm up, Speed: 3.0 MPH, Time: First 3 Mins
      Training Cycle - 8 Minutes per Cycle - 2 Stages
      Stage - 1
    • High Intensity, Speed: 7.0 MPH, Time: 2 Minutes
    • Low Intensity, Speed: 3.0 MPH, Time: 2 Minutes
      Stage - 2
    • High Intensity, Speed: 9.0 MPH, Time: 2 Minutes
    • Low Intensity, Speed: 3.0 MPH, Time: 2 Minutes
      Repeat 3 Cycles of Agility Training
    • Slow Down, Speed: 3.0 MPH, Time: 6 Mins

      Check Midway after Second Cycle, you would have achieved 85% Intensity. Talk Test: If you are able to talk without straining yourself while at the peak of workout you are doing fine otherwise slow down, take it easy. Remember gradual progress brings results.

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        Treadmill Trainer : Agility Workout 2, Extreme(30 Mins)

        Target : Achieve 85% Intensity of THR

      • Warm up, Speed: 3.0 MPH, Time: First 3 Mins
        Training Cycle - 3 Minutes per Cycle
      • High Intensity, Speed: 8.0 MPH, Time: 1 Minute
      • Low Intensity, Speed: 3.0 MPH, Time: 2 Minutes
        Repeat 8 Cycles of Agility Training
      • Slow Down, Speed: 3.0 MPH, Time: 3 Mins

        Check midway after 5th Cycle, you would have achieved 85% Intensity. Talk Test: If you are able to talk without straining yourself while at the peak of workout you are doing fine otherwise slow down, take it easy. Remember gradual progress brings results.

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          Treadmill Trainer : Agility Workout 3, Ultimate (30 Mins)

          Do not try this exercise until you are comfortable with Talk test for Interval Training Workouts 1 and 2

          Target : Achieve 90% Intensity of THR

        • Warm up, Speed: 3.0 MPH, Time: First 3 Mins
          Ultimate Training Cycle - 3 Minutes per Cycle
        • High Intensity, Speed: 8.0 MPH, Time: 1 Minute
        • Low Intensity, Speed: 3.0 MPH, Time: 2 Minutes
          Repeat 8 Cycles of Agility Training, Increase Incline by 1% for every alternate cycle.
        • Slow Down, Speed: 3.0 MPH, Time: 3 Mins

        • Check midway after 5th Cycle, you would have achieved 90% Intensity. Talk Test: If you are able to talk without straining yourself while at the peak of workout you are doing fine otherwise slow down lower the incline by 1%, take it easy. Remember gradual progress brings results.

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