# @squashletic on Instagram

- **Type:** Video
- **Original URL:** https://www.instagram.com/p/DGaqTGtRxsR
- **Gondola URL:** https://gondola.cc/posts/59923220-squashletic-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/552ee5c643.jpg
- **Posted:** 2025-02-23T13:13:21.000+00:00
- **Account Owner:** Nicole Bunyan | Online Squash Fitness (@squashletic) — https://gondola.cc/squashletic

## Caption

If you tend to get increasingly tired throughout long rallies OR games, give this 30 min treadmill session a shot ➡️

DETAILS & TIPS: 
- Warmup for 5 mins. Be sure to increase the pace gradually so you are moving at a decent rate and sweating by the end. 

- Try to keep the pace the same for all intervals. The only exception is you could increase the speed for the 30s sprint. 

- All intervals should be done at an RPE (rate of perceived exertion) of 8 -9. Any higher and you’ll require more than 30s rest in between. Any lower and you aren’t working hard enough to get the most out of it. I ran between 10-10.5 mph, which was about an 8/10 RPE for me. 

- For rest intervals of 30s or less, I like to “jump off” the tread instead of decreasing the speed (which takes a long time). Practice this before doing it in a tiring session! 

Personally I like fitting these sessions in in the morning before a busy day, or in addition to squash when I’m looking to increase my work capacity.

PS. You guys voted for March’s program in the Squashletic Training Academy to be a FULL balanced training program, and I think I’m going to add this one in there for one of the cardio sessions. 

Click the link in my bio if you want to learn more about improving your squash fitness! 

New program drops first Monday of the month! 

.

.

.
#squashletic #squash #squashtraining #squashcourt #squashcoaching #squashcoach #treadmillworkout #playsquash #aerobicfitness #cardioworkouts

## Stats

- **Views:** 3,253
- **Likes:** 156
- **Shares:** 0
- **Comments:** 2

## Tags

squash, squashtraining, treadmillworkout, squashcourt, cardioworkouts, squashletic, squashcoaching, aerobicfitness, playsquash, squashcoach

---
Copyright (c) Gondola