Interval
Training
Go through a 2 minute
warm-up getting heart rate up to 70% of Maximum Heart Rate.
Climb rapidly for 2 minute intervals and rest for 1 minute
intervals. Intent of the interval is to develop Type IIB (fast
twitch) muscle fibre. Speed should be at a pace that you can
maintain for two minutes duration. Rest periods can be a full
stop or a slower speed. Work towards completing 5 sets of
intervals. 3 minute cool down at lower speeds. Record time and
feet climbed. Keep track of performance over time to see
improvement.
Aerobic
Training
Go through a 2 minute
warm up getting heart rate up to 70% of Maximum Heart Rate. Go
for 15 to 20 minutes at a constant speed. Speed should be
determined by the rate that you can hold while not exceeding 80%
of Maximum Heart Rate. 3 minute cool down. Record time and feet
climbed. Keep track of performance over time to see improvement.
Aerobic
Training
Go through a 2 minute
warm up getting heart rate up to 70% of Maximum Heart Rate. Pick
a speed that keeps your heart rate at 70% and go for as long as
you can. Record time and feet climbed. Keep track of performance
over time to see improvement.
