Become a Member

Get access to more than 30 brands, premium video, exclusive content, events, mapping, and more.

Already have an account? Sign In

Become a Member

Get access to more than 30 brands, premium video, exclusive content, events, mapping, and more.

Already have an account? Sign In

Brands

Workouts

One-Hour Workout: Off-Season Treadmill Pyramid

Use this treadmill workout to keep some higher intensity work in your off-season routine.

Heading out the door? Read this article on the new Outside+ app available now on iOS devices for members! Download the app.

Every Tuesday we’ll feature a different coach’s workout you can complete in 60 mins (or less!).

This week’s workout comes from USAT Level I coach Maria Simone of No Limits Endurance. “This workout is a good way to keep some higher intensity work in your off-season routine, and can be included every other week or every 3 weeks,” Simone says. “While many of us will spend most of our time in aerobic training this time of year, small doses of threshold and suprathreshold training can provide benefit as well.”

Simone says the intensity work for the interval portions should hover right around threshold heart rate or pace. Each interval gets slightly harder, but it also gets slightly shorter. For example, you can add an additional six-minute interval to the beginning and/or add a few more one-minute max efforts at the end of the workout.

RELATED: Three Running Workouts For The Treadmill

Treadmill Progressive Pyramid Intervals

(45 minutes, add on up to 60 minutes)

Warm-up
10 minutes, easy/Zone 1
5 minutes, build to steady/Zone 2

Main Set
5 minutes, 85% max HR or pace
1 minute, easy recovery
4 minutes, 87% max HR or pace (slightly harder than previous)
1 minute easy recovery
3 minutes, 90% max HR or pace (slightly harder than previous)
1 minute, easy recovery
2 minutes, 95% max HR or pace (harder than previous)
1 minute, easy recovery
1 minute, near max effort
1 minute, easy recovery

Cool-down
10 minutes easy walk or run

RELATED: Turkey Day Treadmill Workouts

More one-hour workouts.

Follow Triathlete on Twitter @Triathletemag for inspiration, new workout ideas, gear reviews from our editors and more.

Video: 4X World Champion Mirinda Carfrae Makes Her Picks for 70.3 Chattanooga

Carfrae and former pro Patrick Mckeon break down the iconic course in Chattanooga, who looks good for the pro women's race, and their predictions for how the day will play out.