Treadmill Turnover Booster

Workout - Treadmill Turnover Booster

• 10min @ 15'00''/mi
• 4 lots of:
  • 1min @ 6'40''/mi
  • 2min @ 15'00''/mi
• 5min @ 15'00''/mi

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Seth James DeMoor covers the NordicTrack x32i and the iFit library in this video. The X32i is a solid choice for indoor training. Here’s how to put it to use. For the full picture, watch the video.

Key points

• When the weather turns cold or snowy, the X32i works for warm-ups, cool-downs, and turnover drills indoors.
• The iFit Library has virtual routes like the NYC Marathon course and Verrazzano Bridge, with the treadmill’s incline matching the scenery.
• Fast strides after an easy run wake up fast-twitch fibers and help you move quicker.
• The iFit library also has walking and hiking sessions if you want something low-impact.

Workout example

1. Warm-up: 5-10 minutes easy jog or walk around 4 mph.
2. Strides: ramp up to about 9 mph (14.5 km/h) on flat ground for ~200 m, roughly 1 minute.
3. Recovery: 4 mph (6.4 km/h) for a couple of minutes.
4. 3-4 rounds of strides and recovery, then cool down at 4 mph for 5 minutes.

Closing note: try this stride workout on the X32i, and adjust speeds and distances in the Pacing app. Virtual courses make the session more engaging.

References

• NordicTrack x32i, nice iFit Library Surprise! - YouTube (YouTube Video)