Example user: 10 minute miler that can run 4-5 miles
Workout: Ladder Climb
Set 1: steady pace 1 minute each @ 4, 5 and 6 percent incline (6.0 mph)
2-3 minutes recovery @ zero incline jog (< 4.5mph)
Set 2: steady pace 1 minute each @ 5, 6 and 7 percent incline (5.7 mph)
2-3 minutes recovery @ zero incline jog (< 4.5 mph)
Set 3: steady pace 1 minute each @ 6, 7 and 8 percent incline (5.5 mph)
2-3 minutes recovery @ zero incline jog (< 4.5 mph)
Set 4: steady pace 1 minute each @ 7, 6 and 5 percent incline (5.7 mph)
2-3 minutes recovery @ zero incline jog (< 4.5 mph)
Set 5: steady pace 1 minute each @ 6, 5 and 4 percent incline (6.0+ mph)
2-3 minutes recovery @ zero incline jog (< 4.5 mph)
* Adjust hill speed faster if can go faster
A break out from a monotonous routine!