Treadmill Workout: Incline Intervals

This treadmill incline workout starts with a gradual intensity buildup for 3 consecutive minutes by increasing the incline each minute. The 3 minute easy jog between sets gives the body sufficient time to recover before increasing the speed to start the next set.

Warmup (15 Minutes)

Increase speed for each incline interval until you settle into a pace that’s challenging but sustainable (RPE 6). Use that pace for the set of 3 minute intervals in the main set. Finish with an easy 5 minute jog.

• 5 min easy jog
• 5 x 30 sec @ 3% incline + 30 sec @ 0% incline
• 5 min easy jog

Main Set (24 Minutes)

This includes 4 sets of 3 minutes on an incline and 3 minutes in recovery. Complete the first set at the speed you achieved in the 3% interval from the warmup. Increase the speed by .1-.3 MPH on each subsequent set so the final set is very hard (RPE 8).

4 x 1 min @ 1% incline + 1 min @ 2% incline + 1 min @ 3% incline + 3 min @ 0%

Cooldown (6 Minutes)

6 min easy jog

All in all, this treadmill incline workout takes a total of 45 minutes.