This is a very good treadmill workout. The setting is a hotel ballroom with 3 treadmills and 3 different level participants. You warm up, then set a base pace and have one set of intervals where you increase speed for one minute intervals, then go back to base pace, then another set of intervals where you keep the base pace steady and increase the incline for one minute intervals, and go back to no incline, and then you increase both speed and incline for the last 2 intervals before finally cooling down.

This workout can be done by any level of walker or runner. You set your own base pace, knowing that you are going to have to increase speed 3 mph and incline up to 5%. I find the workout challenging. I think that if done consistently, this workout would greatly increase a person's cardiovascular endurance and help train for a short race.

There are no frills with this workout. The music doesn't add nor does it detract from the workout; it's just there. I find myself only paying attention to Troy and what he's saying. Sometimes I found it annoying when he would call out the seconds done and seconds left to go ("30 seconds," "10 seconds,") as I would have rather just run the minute and not be thinking about how many more seconds were left or completed. Other than that, I like the way Troy designed this workout. It's logical, it's doable, it's challenging and it leaves you feeling good about your accomplishment afterwards.

Instructor Comments:
There is something about Coach Troy that makes me feel like he is in the room with me, and that makes me work harder. Troy's personality is low-key, and he wears street clothes and walks around the room with his stop watch the whole time. I find those things a little annoying, but I can overlook them because the training method is very good.

Abbe