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Get It Up, Your Heart Rate That Is: Interval Sprints on Treadmill

The NYC gym Peak Performance is where celebs like Claire Danes, who trains with gym owner Joe Dowdell, get their sweat on. I just tried this anaerobic interval sprint workout for the treadmill created by Peak Performance trainer Kaitlin Kay. Let me just remind you that interval training is a great way to dramatically improve your cardiovascular fitness while also increasing your body’s potential to burn fat, making this a great workout if you are training for a race or trying to lose weight. You should, however, have a strong running base before adding sprinting intervals into your workouts.

To see this killer workout that Kaitlin dreamed up for all you Sugar users, just


The incline setting should be zero for the entire workout.

Time Speed RPE*
Warm up 0:00-5:00 5.0 3
Sprint 5:00-6:00 8.0 7-8.5
Recover 6:00-7:00 5.0 3-5
Sprint 7:00-8:00 8.0 7-8.5
Recover 8:00-9:00 5.0 3-5
Sprint 9:00-10:00 8.0 7-8.5
Recover 10:00-11:00 5.0 3-5
Sprint 11:00-11:45 9.0 7.0-8.5
Recover 11:45-12:45 5.0 3-4
Sprint 12:45-13:30 9.0 7-8.5
Recover 13:30-14:30 5.0 3-4
Sprint 14:30-15:15 9.0 7-8.5
Recover 15:15-16:15 5.0 3-4
Sprint 16:15-16:45 10.0 7-8.5
Recover 16:45-17:45 5.0 3-4
Sprint 17:45-18:15 10.0 7-8.5
Recover 18:15-19:15 5.0 3-4
Sprint 19:15-19:45 10.0 7-8.5
Recover 19:45-20:45 5.0 3-4
Cool down 20:45-25:45 3.5 2-3

*RPE = Rate of perceived exertion (for explanation click here)

I just tried this at the gym and it is a killer workout! Speed 5.0 never seemed as sweet as it did when ending the third sprint interval at speed 10.0. Looking to take this workout to they gym? Click here for a printer friendly version.

Fit's Tip: Remember to do some high knee lifts before hopping on the treadmill!


FlowZenSight15194432 FlowZenSight15194432 3 years
Idk, after warmup I prefer maxing out the speed to around 12...jumping off, resting...jumping back on. I feel this is better for getting ripped as well as minimizing cortisol release.
dpatrise dpatrise 5 years
Ah! Just did this at the gym. I had to take the sprint down 0.5 miles cause the treadmill kinda felt a little wobbly going that fast. I guess it was testing my balance too. This was great. I have a hard time running for long periods of time cause I get bored but this didn't give me a chance for boredom. Plus I felt pretty bada** sprinting while everyone one else slowly jogged on. I heard that sprinting really develops leg muscles better than jogging. Does anyone have anymore info on this?
Emi263 Emi263 8 years
i love interval training. And yes, i do feel silly picking up speed and slowing down on the treadmill so frequently...but who REALLY cares what the people around you think?
GratefulOne GratefulOne 8 years
I did this, it was really great! I would have *never* tried 10 on the treadmill before this interval. To those who are a little nervous of that speed, 45 seconds goes by really fast, especially once you're all warmed up from the previous sprints. I felt like this really kicked my metabolism into gear (or just made me maniacally hungry for 2 days, however you want to describe it! :-) Fit, more sprints please!
almostloli almostloli 8 years
now i do this everyday!!! i'm used to it :D yay i add a bit extra speed though.. i do 6 for recover, 8.5, 9.5 and 10
moonbeam05 moonbeam05 8 years
I did this workout today and it was fantastic. I usually do an hour of cardio with moderate interval training 6 times a week so it was nice to get out of the gym so quick. I had to adjust the speeds though cause 10 was just to fast. I did 7.5 then 8.0 and finished with 8.5. I will also have to adjust the time because it takes my treadmill a long time to adjust speeds. Overall though I was sweating like a pig and my legs felt like jello. I loved it.
sadiegirl7 sadiegirl7 8 years
I slowed it down a couple MPH. If you're just starting out on this, it would probably be the best idea. My goal is to be able to get to the 10.0
n9282 n9282 8 years
Probably, one of my "tread and shed" fitness classes has us divided into groups - and those who identify themselves as "runners" baseline at 4 or 5 and go up to 10 and 12. Personally I stick to the "joggers" group - but have gotten up to 10 before. If you build up to it, as here, you can go that fast for short intervals. Try it - I was surprised I could walk at 4.5, that used to be my slow jogging pace :)
miss-ellie miss-ellie 9 years
Yeah, 10.0 speed seems pretty darn fast.. I would def. be scared of flying off of the treadmill! Is it supposed to be 10km/hr??
NatureMadeLisa NatureMadeLisa 9 years
Wow. Awesome list! I've never seen anything like this before.
Emdance Emdance 9 years
I did this today and it was a great workout, however I kicked it up a notch and did my recovery at 6, 5 was just too slow!
Nak-Nak Nak-Nak 9 years
I did this for my lunchtime workout today. Wow! It is killer. About half way through I had to bring my recovery speed down to 4.7, but it felt great to get through it all.
cruigao cruigao 9 years
Maybe the speed is supposed to be in km/h instead of miles/h? To me, running at 10 miles/hr also sounds a little Superman-ish. I dunno -- FitSugar, could you clear this up for us please?
cvandoorn cvandoorn 9 years
Yeah, seriously, 10.0 on the treadmill? I do intervals (5 minute warm-up, then 2 minute sprint, 2 minute recover x 5 then a 5 minute cool down) but I never go 10.0! I'm already sprinting at 6.5!!!!
ElectroPopTart ElectroPopTart 9 years
if I ran on 10.0 on the treadmill you'd see me fly out the window backwards!
kia kia 9 years
Yeah, I'll stick to my base development right now.
Sexymixer Sexymixer 9 years
Does anyone else feel like an idiot constantly sppeding up and slowing down at the gym? I feel like I m bothering other people's workouts when i do this. :-(
spydernat spydernat 9 years
I love it! I love running, so I might give this a go. Prob should work on my basic running first though, as suggested!
AMP AMP 9 years
I did interval sprints last night and felt so amazing after my workout! Its definitely the way to go.
runningesq runningesq 9 years
Oh, and it's not (just) that it's flatter... it has to do with other factors (wind resistance, actually moving forward, etc.)
runningesq runningesq 9 years
Sporty, from what I've heard/ read, you're right ... you should always keep the mill on at least a 1.0% incline
esweet esweet 9 years
Fit, I heard that you should never run on a 0.0 incline on a treadmill since it is typically flatter than we normally would walk/run outside. Is this true? I've always run on a 1.0 incline because of this. Is this just a myth?
Fitness Fitness 9 years
Good question aimeeb, the incline is 0.0 for the entire workout since the focus is speed.
blue-skies blue-skies 9 years
My trainer now has me doing half an hour of interval running/walking on the treadmill to finish my workout after I use all the weight machines. I run on 9.5 km/h and walk on 5 - 5.5 km/h for now, as I get to choose my rest speed myself. I run/walk every other minute and it varies how hard it feels. I know it has made me feel leaner and more toned though!
nikkipez nikkipez 9 years
I will have to try this!!!
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