Ladder Workout

Warm-up  - 5 minutes of any cardio exercise

Workout - Choose any activity that will get your heart rate to the RPE level described and each minute you will increase the intensity of the exercise until you have finished that "exercise block".  You can increase the intensity of the exercise by either increasing your speed, choosing a more difficult exercise, or increasing the resistance of the exercise (incline, etc.).  Complete this 2-3 times this week!

Minute
5-6   RPE 6 - exercise is hard but can talk continuously and continue for a long period of time
6-7   RPE 7 - breathing is increased but still feel like you can carry on a conversation
7-8   RPE 8 - breathing becomes very strong, could talk if had to, but would rather not

recover if needed, before you begin the next "block"

8-9   RPE 7 - breathing is increased but still feel like you can carry on a conversation
9-10  RPE 8 - breathing becomes very strong, could talk if had to, but would rather not
10-11 RPE 9 - can only continue this pace for a small time, 1 to 3 minutes

recover if needed, before you begin the next "block"

11-12 RPE 7 - your breathing is increased but still feel like you can carry on a conversation
12-13 RPE 8 - breathing becomes very strong, could talk if had to, but would rather not
13-14 RPE 9 - can only continue this pace for a small time, 1 to 3 minutes
14-15 RPE10 - going all out, give it what you have! Can only continue for > 1 minute
Cool-down - 5 to 8 minutes of light cardio exercise. Should be able to talk continuously without gasping for air at the conclusion of the cool - down. STRETCH!!