App Workout #1: 1 Minute Surges
In this app workout you’ll be running 2-minute intervals where the first minute of each interval is run in 3rd gear and the second minute is run in 1st gear. Each 2-minute interval contains 1 minute of faster pace alternated with 1 minute of resting pace. You’ll be doing 6-10 of these intervals depending on your conditioning level. If you’ve never done these, start with six and work your way up to 10 over a period of weeks.
It’s one of my favorite workouts because I can do it any time of year and on any surface, so it doesn’t matter if it’s a warm spring morning or a snowy winter day. I like it because I can get a great workout in about 20 minutes, excluding warm-up and cool-down on either end. Here’s how to set up the workout and which focus on the Chi Running App to use.
1. Pre-run set-up for your iPhone or Android phone
- First of all, open the app and tap on the Menu icon in the upper left corner of your screen.
- Then, tap Settings
- In the Settings screen tap on Metronome, turn it ON, and set the Tempo to your current cadence (which should be between 170-180 bpm)
- Return to the Settings screen and tap on Chi Focuses
- Look for the line that says, Interval of Focus. Tap that line and set your focus interval at 2 minutes. (Then return to the Chi Focuses screen)
- Scroll down until all the focus groups are showing on your screen
- Tap on Lean and select Upper Body Forward/Legs Rearward. This focus reminder will play once every minute throughout your run.
- Tap the Menu icon and then tap on Guided Run
2. Begin your workout
Warm up for 5-10 minutes at a nice easy pace before you start your actual workout. Synch your stride rate with your metronome and try to stay in synch for the entire run… no matter what speed or terrain you’re doing!
Once you’re warmed up and ready to go, hit the green Start Run bar at the bottom of the screen. A 15-second countdown timer will transition you into your workout.
Every two minutes the Chi Running App will repeat the focus you’ve selected, so gradually increase your speed by leaning more. Let your upper body lean forward while your legs swing rearward. Hold this faster speed for only 1 minute and then relax your lean and drop to a restful jogging pace for the remaining 1 minute. When the focus plays again, do the same and pick up your speed, hold it for one minute, and then drop to a restful jogging pace. Repeat this 6-10 times depending on how you feel. Don’t overdo it.
For a more challenging version of this workout do it on trails, hills, in the snow or on a beach! Just remember to stay with your metronome and surge every two minutes whether you’re going uphill, downhill or whatever.
Although it sounds like an oxymoron, this is fun cardio workout!