How to do the Treadmill Intervals
Step by step
- Clip on the safety stop, then warm up with a few minutes of easy walking or jogging.
- Raise the speed and run fast for 30 to 45 seconds, staying in the middle of the belt.
- Lower the speed to a walk or easy jog and recover for about a minute.
- Repeat the fast and easy segments for your planned number of rounds.
- Take short breaks whenever you need - this should challenge you, not wear you out.
The thing people get wrong
Always lower the speed before you step off to the side rails - stepping onto a fast-moving belt or off it at speed is how falls happen.
Coaching cue
Change the speed a few seconds early so the belt is up to pace when the bout starts.
Stay safe
Clip the safety stop to your shirt so the belt cuts out if you slip.
Make it easier or harder
- Easier: Jog the fast bouts instead of running and recover for 90 seconds.
- Harder: Add rounds or put a small incline on the fast bouts.
Muscles worked
- Primary: Cardio, Quads
- Secondary: Calves
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.