Shared workout · Running
Uphill Treadmill Threshold (Standard)
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THE WORKOUT, STEP BY STEP
RUNNING1h 12min
Uphill Treadmill Threshold (Standard)
15 min warm-up + 6 x 5 min uphill intervals @ 8-12% (2 min recovery) + 15 min cool-down. Intervals HR 158-163 bpm (Z4), recovery HR <130 bpm. Coaching: If HR is stable vs last rotation, increase speed by 0.1-0.2 km/h; if HR spiked, keep speed and aim to feel easier.
WARMUP15 minTarget: HR 120-150 bpm
Warm up easy jogging on treadmill, 0-3% incline, building smoothly toward threshold effort by the end.
INTERVAL5 minTarget: HR 158-163 bpm
5 min uphill threshold interval @ 8-12% incline. Hold HR 158-163 bpm (Z4). Increase speed only if HR is stable vs last rotation.
RECOVERY2 min
2 min easy walk/jog recovery on lower incline, aiming for HR <130 bpm.
COOLDOWN15 min
15 min cool-down: easy jog or walk, gradually reducing incline and speed until HR returns to comfortable levels.
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