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Intervals 10x4

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Exercises > Cardio > Hip and legs > Intervals 10x4

Muscles trained:

Gastrocnemius, Soleus, Calf muscle

Assistant muscles:

Tibialis anterior, Quadriceps, Tensor fasciae latae

intervaller_10x4_english_149_guide_1_thumb_large.png

Preparation

This type of interval is one of the heaviest. In the intervalls you need to keep a given speed for 10 minutes, then have a 2 minute break. The procedure should be repeated 4 times.

In the beginning you can run 2-3 times, until the body is used to long intervals.

Put the thread mill on incline 0.5.

Guide

Run for 10 minutes, at 75% of the lactate limit.
Have a break for 2 minutes where you walk at 6 km / h.

Repeat 2-4 times.

Important

main-gastrocnemius-soleus-triceps_surae-assistant-quadriceps-tensor_fasciae_latae-tibialis_anterior.png

Extra information

start-here.png Level: Expert
package-x-generic.png Equipment: Treadmill
member.png Author: Solo
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eye_dark_grey.png Unique hits: 37

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