Week of August 19, 2013: “Stochastic Interval Training” – Per Ericsson, Timex Multisport Athlete

Run for a period between 1-2 minutes, and be prepared to do up to 4 Intervals. Use your Timex IRONMAN watch with the chronograph feature and time your first lap. Stop the clock by pressing split and your hundredths of seconds of that lap will be your rest in seconds. As your rest is over, start a new split and take your next run time followed by a new stochastic rest. Your workout could look something like this:

  • Lap 1: run 1.06.26 rest 26 sec
  • Lap 2: run 1.05.32 rest 32 sec
  • Lap 3: run 1.06.08 rest 8 sec
  • Lap 4: run 1.08.44 rest 44 sec
Try to get a minimum of 3 short sessions in each day and increase the time and variety of exercises over time.

Week of August 12, 2013: "Snub the Snacking" – Trista Francis, Timex Multisport Athlete, Level II USAT coach, Level II USA Cycling coach

Wear your Timex IRONMAN watch and set it to chronograph mode. When you are at home and headed to the kitchen for meals or snacks, you first must do a few exercises:

  • Start the chronograph and begin with 2 minutes
  • Do push-ups, wall seat, and core exercises for the duration
Try to get a minimum of 3 short sessions in each day and increase the time and variety of exercises over time.

Week of August 5, 2013: “Biker's Bonanza” – Per Ericsson, Timex Multisport Athlete

Find a hill that will be relatively flat or slightly uphill at the top. Instead of stopping at top of the hill, use your Timex IRONMAN Cycle Trainer 2.0 that shows your current speed and accelerate to a speed you have decided in advance, say 24 mph or 40 km/h. When you reach that speed, interval is done. As you get better you can increase the length of the hill, but also the final speed after the climb.

Week of July 29, 2013: “Russian Steps” – Mel Brand, Timex Multisport Athlete

You can do this anywhere, anytime while walking, running, swimming, cycling, skipping, squatting or whatever activity you chose. It goes like this:

  • 5 seconds hard effort – rest 30 seconds
  • 10 seconds hard effort – rest 30 seconds
  • 15 seconds hard effort – rest 30 seconds
  • 10 seconds hard effort – rest 30 seconds 
  • 5 seconds hard effort – rest 30 seconds 
  • 3 minutes recovery – then do the following set:
  • 10 seconds / 15 seconds / 30 seconds / 15 seconds/ 10 seconds (rest 30 seconds between each)
  • 3 minutes recovery –then the following set:
  • 15 seconds / 30 seconds / 45 seconds / 30 seconds / 15 seconds (rest 30 seconds between each)
  • 3 minutes recovery

This is a pretty hard session. Push yourself as hard as you can during the short efforts, and make sure you rest in between to recover. As your fitness improves, you can add more sets.

Week of July 21, 2013: "Hola Hour of Power" – Tim Hola, Timex Multisport Athlete

Before you start this workout, map out a 1 mile loop or out & back route from your home using your Timex GPS watch.

1) Strap on your favorite Timex GPS watch showing HR and time.

2) Hit "start" and run or walk the 1 mile route at a brisk pace.

3) When you return to your home, immediately do 10 push-ups followed by 50 sit -ups. Repeat this cycle for 5 minutes.

4) When 5 minutes is up, run another 1 mile loop!

5) Keep a close eye on your Timex watch and see how many cycles you can compete in one hour!

6) After your done review your miles and avg. HR. See if you can go farther the next time!

Have fun and “Keep on Ticking!"

Week of July 14, 2013: "Homage to Moneghetti” – Ani De Leon Brown, Timex Multisport Athlete, Level II ITU certified coach

This Interval run workout can be done with any Timex Ironman performance sports watch using the Chronograph feature on the track, trail, or road.

Warm up slowly for 5 minutes, then begin repetitions below:

  • 30 seconds fast – 30 seconds easy
  • 1 minute fast – 1 minute easy
  • 2 minutes fast – 2 minutes easy
  • 4 minutes fast – 4 minutes easy
  • 4 minutes fast – 4 minutes easy
  • 2 minutes fast – 2 minutes easy
  • 1 minute fast – 1 minute easy
  • 30 seconds fast – 30 seconds easy

Cool down slowly for 5 minutes.

Week of July 8, 2013: "Calorie Crusher" — Tristian Brown, Timex Multisport Team Manager

1. Wear your Timex Road Trainer heart rate monitor with "calories burned" feature

2. Find a set of long stairs or steady hill and do the following:

  • Complete one stair/hill ascent
  • Complete 10 pushups at the top of the stairs/hill (pushup on your knees if you have to)
  • Walk (fast) down the stairs/hill (keep the heart rate up)

3. Repeat until you hit 500 Calories burned!

4. How many assents did you get? Note: As your fitness increases, so will the number of assents. Adjust the goal calories reached as needed - 700? 1,000? If you don't have a heart rate monitor, do this for time, 10 ascents.