I had the opportunity to test out the 12-3-30-Treadmill Protocol on my own treadmill. I used my Stryd Footpod, the RunCline App (iPad), and Zwift (AppleTv) to record the "run" which was actually more of a hike. It’s fair to call it a run though, because if you were out on a trail run at this steepness most non-elite athletes would be walking it at about this same pace to save energy.
In this video I show you the results in both Training Peaks and the Stryd Power Center dashboards (after importing from RunCline to Stryd, Zwift exported directly to Training Peaks upon completion).
Bottom Line? It’s admittedly a bit stiff for an average person to hop off the couch and start cranking on 5 or so days a week. I feel a progression of about 4 weeks, such as the first weeks of my training manual "Summit Success: Training for Hiking, Mountaineering, and Peak Bagging" would be much better for you. Check out my website and I’ll arrange for a copy of those first 4 weeks for you.
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