By Anthony Slater, Athletes' Performance
You can use miCoach with just about any cardio machine, so spice it up! The treadmill is great for pushing yourself to higher intensities, such as workouts with Yellow or Red Zone intervals, because you can dictate your pace by adjusting the speed. Raising the incline will help you boost power and push your heart rate into those higher miCoach zones. And it’s a little more forgiving than running outdoors.
How to use it
Just walk or run the same way you would outside. Running at an incline of 1.0 feels more like an outdoor environment compared to running without an incline. You may need to hold onto the supports for balance while you’re adjusting speed or gradient (incline, decline), but try not to shift your weight onto the supports. Focus on staying tall and keep your torso still so that your only moving parts are your legs and arms. And keep your mouth slightly open. Seriously. A clenched jaw signifies a tense body, which can slow you down.
miCoach zone adjustments
- Blue Zone: Start at a slow pace. Increase the incline or speed up to raise your heart rate.
- Green Zone: Try to increase speed until you can maintain a steady pace in this zone.
- Yellow Zone: Go faster and/or raise the incline as needed to increase your heart rate.
- Red Zone: You should be in an all-out sprint, or moving fast at a steep incline, while maintaining good form.