Treadmill Incline Intervals

Dustin Myers


This isn't my fastest or my toughest one, but the 1:1 work to rest ratio will really test your lungs and give you a good sweat.  Do 4 intervals of 30 seconds on/30 seconds off at each height, then lower the Incline by 2% and increase the speed by 1mph. Repeat 4 times for 16 total runs. If you are a beginner or have a slower top end speed, use the same interval set up but start at 5mph, or only increase speed by .5mph with each set of 4.  Give these Treadmill Incline Intervals a try and let us know what you think!


Treadmill Incline Intervals

4 x 7mph 15% Incline 30on/30off

4 x 8mph 13% Incline 30on/30off

4 x 9mph 11% Incline 30on/30off

4 x 10mph 9% Incline 30on/30off


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