1) On the treadmill, I did the Norwegian HIIT protocol for the first time. The protocol has you alternate between 4 minutes at high intensity and 3 minutes of recovery, repeated 4 times. I learned about it from Rhonda Patrick, a PhD biologist and a podcaster. She says it is the best research-based protocol for improving the VO2 Max. https://twitter.com/foundmyfitness/s...689048?lang=en

I first warmed up for a long time, then did a medium intensity round, then the Norwegian protocol, and then a cooldown that involved walking on the negative incline (downward sloping) treadmill. That was also for the first time in my life. I worked really hard, climbing to 96% max HR (red minutes on Orangetheory), but during recovery eventually (not right away) went down to 69% max HR (blue minutes on Orangetheory). I earned 14 Splat points, the first time I earned them working out on my own outside of an Orangetheory class.

For high intensity, I walked at 3 MPH with 10% incline.
For recovery, I walked at 3 MPH with 0 or 1% incline.

So I did not do any speed work. The intensity spike came from the incline only.

14 splat points including 5 red minutes

10 green minutes

14 blue minutes

3 grey minutes (lowest intensity)

124 AVG HR
157 PEAK HR

almost 2 miles

2) then rowed at a leisurely pace.

17 blue minutes

108 AVG HR
120 PEAK HR

3) to finish, used the ski erg, also at a leisurely pace, sometimes with my eyes closed. Enjoyed it greatly

10 blue minutes
2 green minutes

111 AVG HR
121 PEAK HR

***

Had a terrific time. I hope it will help me sleep well.