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Get It Up, Your Heart Rate That Is: Slow Down, Climb Up

I like to pump up the incline when I am on the treadmill, but I also like to run at a faster speed. So since it's too hard for me to always do both at once, I combine the speed and incline with a fun workout that has you changing things up every two and a half minutes. For the workout, just


Time Incline (%) Speed (MPH)
00:00-05:00 1 2.5
05:00-07:30 1 6.0
07:30-10:00 2 5.8
10:00-12:30 3 5.6
12:30-15:00 4 5.4
15:00-17:30 5 5.2
17:30-20:00 6 5.0
20:00-22:30 7 4.8
22:30-25:00 8 4.6
25:00-27:30 9 4.4
27:30-30:00 10 4.2
30:00-32:30 11 4.0
32:30-35:00 12 3.8
35:00-40:00 1 2.5

Fit's Tip: If this is too hard, go a bit slower until you build up your endurance. Once you get bored, do the program in reverse to get an entirely different cardio workout.


Join The Conversation
aimeeb aimeeb 9 years
sophia_HL sophia_HL 9 years
I started reading a book by Micheal Thurmond - the guy that is on Extreme Makeover, and he said that in order to burn body fat you need to stay within 65-70% of you max heart rate - otherwise your just burning the sugar in your blood stream... usually if I'm at 4.0-4.2, I am at the correct range. Has anyone noticed a difference between long slow runs and short fast ones, in terms of weight loss?
Novaraen Novaraen 9 years
I dont know about most people...but when i set the treadmill to 4.5, im at a pretty fast run. I can't imagine running on an incline at 6.0!! husband can do that, but he's 6'5" and has super long legs. lol. I do something similar to this routine above because just running at a steady pace for 20 minutes or more is super boring!! I love the incline, so i set it at around 3-4 and walk fast with long strides at around 3.6 speed. I do this for several minutes and then go back to 1 on the incline. I generally just change it up every 2-3 minutes or so and try to keep my pace very brisk.
cvandoorn cvandoorn 9 years
My trainer used to make me do this, its quite fun.
Fit-Mommy Fit-Mommy 9 years
Looks like a great workout to try. Next time it rains, I'll try it out. Thanks.
tracelee tracelee 9 years
Thanks for the comments guys... I was beginning to think I was crazy!! Have any of you seen the movie "Mr. Woodcock"? The treadmill scene... that would be me at 10 mph. Right off the end and into the wall. Glad to hear I'm not alone. I have skaters legs... like you Seattle short and muscular. Sucks bein' short I guess!
Seattlerain Seattlerain 9 years
I have short legs and am only 5'4 and have a heck of a time running at 6....You are not alone tracelee!! I have to jog around 4.5 too! You are not unfit, you just have to work harder to go that fast!
pinkmermaid23 pinkmermaid23 9 years
Tracelee, I'm 5' 5 and I have a hard time going at those speeds too. haha, that's funny because I have short but strong legs and everyone jokes that I was built for endurance, not speed. I would say work at your own pace, but maybe invest in a heart monitor and understand what your heart rate should be at in order to push yourself accordingly.
pinkmermaid23 pinkmermaid23 9 years
this is pretty cool. It's hard to adjust certain treadmills at my gym that kinda have to wait for the ol' thing to speed up, slow down with the incline so I always try to get there early and stake my claim on the good ones like a crazy woman!
tracelee tracelee 9 years
o.k.... so I love the idea behind this workout as I agree that it is too hard to do both at once BUT... am I the only one who can't even possibly imagine working out at those speeds?? I always feel like I'm doing something wrong when I read about these treadmill workouts that even for a walking routine call for speeds above 4 mph. I'm only 5'4" and at 4.5 mph I have to jog. I can't walk that fast so what the heck is wrong with me?? Am I that unfit?? So frustrating...
Looks great! Cant wait to try it!
chicchick chicchick 9 years
Oooh, I definitely want to try this out. I like how you've broken down the incline and the speed. I hate it when workouts are broken down by RPE - just tell me what to set the machine at and I'll go from there on my own! Thanks Fit!
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