Raise that heart rate to about 85-90% of your max. After a warm up, I've been doing 5 sprint intervals for 1min at 9mph and i rest at 4mph for 1.5 mins between the sprints. You can greatly improve consistency through HIIT on the treadmill as it gives a sense of accomplishment after every interval. 9 HIIT Treadmill Workouts Will Make Your Indoor Running ... Here is a basic HIIT Treadmill workout that will help get you started: 1. Why Your Sprint Intervals Are Probably Way Too Long - stack The HIIT treadmill workout, also known as high-intensity interval training, is a great way to increase your cardio while also increasing your metabolism. treadmill HIIT speed can also vary depending on your fitness level, age, and maximum heart rate. This Sprint Training Treadmill Workout is 30 minutes of high intensity interval training. dr. izumi tabata, famous for inspiring the tabata training method, demonstrated that just under three minutes of time spent in sprint intervals delivered similar aerobic benefits to 60 minutes … The BEST Treadmill Sprints Workout to Burn Fat Quickly ... Interval Sprint. An inclined treadmill is a great substitute and the following interval program will challenge even the most seasoned athletes. I use LISS on my pull/ab days, and HIIT on my push/leg days as a part of my leg w. Discover short videos related to treadmill sprints on TikTok. I'd recommend only doing sprint sessions on a treadmill if you have adequate experience of interval training on a treadmill, as it can be tricky to navigate versus running outside." By this, we mean that you will be motivated to complete 5 sprints and it will be more satisfying than convincing yourself for a boring 20-minute jog. You can also try the stair machine. Treadmill HIIT Workout for Beginners | A Quick Way to Burn ... Warm up with a quick 3-minute jog, then immediately boost the speed so you're sprinting as fast as you can for 15 to 20 seconds. You can follow any responses to this entry through the RSS 2.0 feed. Repeat this cycle 7 more times (8 cycles total) The time will fly by with sprint and recovery intervals for a great indoor cardio session. Walk for 90 seconds. Later in this post, we will back up that last statement with cold-hard-facts. Specific HIIT workouts you can do on the Treadmill. Picking an easy speed on the treadmill, utilize the first block of 5 minutes to simply warm up. Wee. A warm-up, 8 sprints with active recovery intervals and a cool-down, Sprint 8 is the best way to burn fat on a treadmill, elliptical or bike. Once you complete the 10 reps, rest for 60 seconds. Adding sprinting bursts to your treadmill run is a true game changer. Burn 500 Calories With This Treadmill Workout | Fitness ... This website uses cookies to enhance your experience and allow us to see how the site is used. 3-minute run at 2% incline. Fit to Run: Sprint Interval Pyramid Treadmill Workout ... HIIT Workout #1: Treadmill Sprints. "Walk-back Sprinting" is one example of interval training for sprinters in which one sprints a short distance then walks back to the starting point to repeat the sprint a certain number of times. It's an excellent way to shorten and intensify your cardio for faster fat loss resu. Shorter does not mean less effective. How to do High Intensity Interval Training (HIIT ... 30 Minute Treadmill Workout to Help you Bust Boredom Interval routines really exercise the cardiovascular system. 4 Interval Treadmill Workouts - Treadmill.run So the solution for HIIT on a treadmill is to do your sprints by the number of seconds instead of distance. The benefits of sprint interval training. 20-Minute HIIT Treadmill Workout. Running has always been my favorite type of cardio. Why is interval training so effective? This is an awesome way to get your heart rate up, scorch some serious . Walk for 90 seconds. A study published in Metabolism's October 2010 issue showed that two weeks of sprint intervals (just six sessions total) produced positive results. However if you care about both, what I do is option 3 that you didn't list. 10 50 yards sprints (60% max speed) 3. Interval training is a method of alternating high intensity exercises (85% target heart rate) with lower intensity exercises (70% target heart rate). Interval sprints are great for burning fat and improving your overall acceleration, making them big time favorites of top athletes and those looking to get better and faster. You can skip to the end and leave a response. 12:00 minutes 2 rounds ___ 30 seconds rest 30 seconds work >>> Speed 10 1.5 Incline Speed 8 1.5 Incline Speed 6 1.5 Incline Sprint . Then, you'll do your bodyweight strength Tabata rounds for another four minutes, doing each move for 20 seconds and resting for 10 . 2. 5km intensity incline treadmill hill intervals: 5-6 x 3-4 minutes at 5km race intensity* (4-5% incline), with 90-120 seconds easy running at 0% incline. 10 70 yard sprints (80% max speed) 5. Crossfit Interval Training Workouts Use these 5 crossfit interval training workouts in your training. There is no set speed for treadmill HIIT sprints since 80% heart rate speed for a 20-year-old will be different than the 80% heart rate speed for a 50-year-old. Walk for 1 minute (3-4 MPH) Sprint for 1 minute (8-9 MPH) Repeat the intervals 6 to 10 times. Increase speed to a jog for 30 seconds, then return to walking for two minutes. If lifting is your focus, do that first. The bursts of speed are sprints. 10 60 yard sprints (70% max speed) 4. When you sprint, you're pushing yourself hard — typically 80 percent or more of your max effort — for a short amount of time.This, at its core, is almost the definition of high-intensity interval training (HIIT). It's 30 minutes and you should cover 3+ miles over the course of the run. The BEST Treadmill Sprints Workout to Burn Fat Quickly (HIIT Training) If you are new to Treadmill HIIT sprints then definitely check out this video from Jeremy Either. Answer (1 of 3): Turn it off, go outside, find some steep hills and start running uphill: 1. The best way to deal with the 'Dreadmill' is to change what you're doing and a great way to do that is with interval training. 4 Interval Treadmill Workouts. It can be incorporated into almost any exercise routine, including a treadmill workout. There's 8 rounds in 1 block of Tabata and I recommend performing 2 - 3 rounds per workout based upon your current fitness level, it's . At the 5-minute mark, choose your "high-intensity speed" (aim for 10.0) and sprint at that speed for a minute. This can be done on the treadmill or on the track or street with a timer. If you're the type who hops on the treadmill, clicks the quick start button, cranks the speed to a steady 6.0 miles per hour, and runs . Save some energy for the last portion of this workout! Which Is Better on a Treadmill: Incline or Speed Intervals? January 21, 2014 by Susi May. Repeat multiple times. First, you are sure to get your heart . 5-minute cooldown (3.0 to 3.5 mph) at 1% incline. 3-minute walk (3.0 to 3.5 mph) at 8% incline. Start off with a five-minute warm-up session before going into 30% walking/running for 30 seconds and then 100% sprints for 30 seconds more. You also can use a Stationary bike if you want to as well. This workout is all about 60-second sprints followed by 60 seconds of walking: First, warm up for 5 minutes with a light jog. Basic warm-up starting with a brisk walk and work your way up to a light jog - 10 minutes. In fact, this is when you work harder because it is shorter! Many gym goers don't use the treadmill for interval training, but it's a fantastic way to boost speed, increase metabolic rate, and improve cardiovascular health. When contemplating the physical benefits of deadmill sprints, there are so many. The time will fly by with sprint and recovery intervals for a great indoor cardio session. 4 Interval Treadmill Workouts. The cookies cannot identify you. I use 60/60 for 10-15 Sprints I run around 12ish MPH during the sprints and use the 60seconds of just straight up rest. (Related: Everything to Know About Slow- and Fast-Twitch Muscle Fibers) Adding Incline Walk for 90 seconds. That would be one interval. Granted, short bursts of hard work on the treadmill can look drastically different from one day to the next.Adding sprinting bursts to your treadmill run is a true game changer. The recoveries should be at a speed that . sprint intervals from six to 60 seconds provide similar cardiorespiratory benefits to endurance or lower intensity intervals but in a fraction of the time. There are good interval settings on there and it is easy to adjust in the middle of the workout if you need to. In doing so, you can try out sprint interval training on a treadmill. This means you're forced to push yourself harder to maintain the speed each time. Solutions for HIIT on a treadmill and a workout. Repeat for 8 total rounds. This is a basic sprint/walk workout. 3-5 minute warm up and comfortably reach your 'recovery speed'. Sprint Interval Treadmill Workout Belly-Fat Blaster: Burst Intervals. This interval workout combines walking hills and short sprints with no incline. June 17, 2016. Start your transformation today Get your workout plan. This is one of absolute favorite treadmill workouts that I created & started doing about 3ish months ago! In college, I was totally guilty of setting the treadmill at 6.0, and people watching for 30-40 minutes straight. A 2011 study in the journal "Medical Science in Sports and Exercise" showed similar improvements in aerobic capacity, body composition and running performance in men and women who engaged in sprint intervals versus endurance running. Interval training is a particularly effective way to work out because it keeps the body guessing so that you never get too accustomed to an exercise routine. Select your rest speed and walk at rest speed for 30 seconds. In this treadmill sprint workout I, Ryan The RaveRunner® Lange will show you a HIIT sprint training workout on the treadmill that is proven to be one of the best ways to burn fat and reduce injury rate. 10 40 yard sprints (50% max speed) 2. Watch popular content from the following creators: Naomy Quiros(@naomyquiross), Annie Cooper(@tuneintofitness), Katie Main(@fitnesswithkt), Carlie Reader(@carlierossee), BiancaNicoleFitness(@biancanicolefitness) . It is an exclusive, science-based, anaerobic interval training regimen that uses intensity to optimize the effort you put in. I'm in Texas and it's freakin' hot and humid outside all hours of the day and night so I've been focusing on indoor workouts on the treadmill. When I'm outside, I use the GymBoss to time my intervals. You only have 2 rounds, so keep the intensity high for every interval. Running has always been my favorite type of cardio. Because of my size, I have to keep the treadmill above a 2% grade to prevent skipping. Hop onto the sides of the treadmill for rest periods. Why this is a fat burning powerhouse: High intensity interval training (HIIT) is short, intense, unsustainable bursts of physical activity, paired with intervals of quick rests. 3. Rehash it again 4 to 5 times. The bursts of speed are sprints. 4-minute Tabata interval: 20 seconds at your maximum speed, then rest for 10 seconds. The HIIT Hill Sprint. There's a bonus to doing HIIT-style sprints on a treadmill, too; we all know how the treadmill can be tedious, so the workout below emphasizes multiple transitions to keep your mind and body busy. The key difference between Interval Training and HIIT is that HIIT focuses on maximal burst (extremely intense) working periods, while interval training can involve lower to moderate intensities. The second interval should be used to set the treadmill speed so that one can sprint for at least 1 full minute, non-stop; the last 4 minutes must be used to reduce the speed and cool down again. Recover for 60-90 seconds. In a paper from June 2021 published in Medicine & Science in Sports & Exercise, sprint intervals performed on a bike improved both muscular and . . See more ideas about treadmill workouts, treadmill workout, hiit workout. In addition, you have complete control over the speed of your sprinting and relaxation intervals. 1-minute strider (4.0 to 7 mph) at 8% incline. The heart gets a great workout because you're going into your anaerobic threshold. Yapp! Interval training is commonly done round a track where the athlete would sprint for 400 meters followed by an easy jog. Interval Sprints on Treadmill - timing questions I've (28f) gotten my aerobic base back to a fairly healthy normal (3 miles in 30minutes on treadmill) so now im starting HIIT training on the treadmill to tone things up. For beginners, it is highly recommended to start with 5 sprints and rest for 75 seconds between sprints. How it works: Pick your choice of cardio equipment: treadmill, spin bike, or wide open space (like a lawn or track where you can run sprints). If you don't have 30 to 60 minutes for your treadmill workout, an interval session may be just the ticket. Answer (1 of 4): Great question, albeit common. Run at 10 mph for 30 seconds to 1 minute. Now I know in my previous videos/articles I have said you should your high-intensity intervals, your sprinting sessions, should be anywhere between 15 seconds to 25 seconds. In fact, this bodyweight HIIT and cardio workout will put your typical treadmill, elliptical, or group fitness cardio to shame. 2 min brisk walk then 25% jog (30 sec) 2 min brisk walk then 50% run (20 sec) 2 min brisk walk then 90% sprint (15 sec) 3 min walk. For example, in a 200-meter sprint, walk back and sprint again, every 3 minutes. You can do these on a motherless treadmill or on one that is simply not turned on. With Sprint 8, it is possible to accomplish more. The Basic Sprint Interval Here's your ideal HIIT treadmill workout. This Sprint Training Treadmill Workout is 30 minutes of high intensity interval training. This is a slightly shorter HIIT workout on the treadmill. Chill off with fast walking on treadmill for 1 minute. Every 230 x 8 sets 20 Minutes Sprint x 150 200 meters 12 or 10 if on the treadmill We want these intervals to take NO LONGER than 45 seconds. Sprint for 30 seconds before recovering at either a walking or jogging pace for a minute. The traditional treadmill interval sprint I recommend 30 seconds of all-out effort followed by a 30 second rest interval (jump off to the side of the treadmill) some individuals like to decrease the speed of the treadmill down to a walking pace for the duration of the rest interval. And for the workout…it's a treadmill interval workout that features blocks of work with both hills and sprints. Walk directly (2-4 KPH), jogging (5-6 KPH), and sprint (9-10 KPH) just for 5 to 7 minutes. Walk at 3.5-4 mph for 2 minutes. Here are three fun and challenging hill workouts for the treadmill. 2. The best treadmill workouts to burn fat are workouts with specific work-to-rest ratios to maximize results. This type of exercise refers to short bursts of maximum-effort exercise sprinkled between longer intervals of rest or low-intensity exercise. Fast-twitch muscle fiber training at its finest consists of 5 - 10 sprint intervals at maximum capacity. These are more than enough to begin stripping fat off your muscles and cutting your physique; you will be lean in no time. Generally speaking, this ranges anywhere from a 7.0 to a 10.0 on the treadmill, give or take, but remember that your goal should be at least 80 percent of your max effort. Set the incline to 2.0 and warm up jog at 5-6 mph for 3-5 minutes; Sprint at 8-10 mph for 30 seconds; Walk at 3.5 mph for 60 seconds (90 sec for beginners) Repeat sprint walk for 10-12 rounds…try not to exceed 25 minutes total Powerful Hill Workout (50 minutes) This workout doubles as a high-intensity interval session and builds power along with . Workout: Sprint 100% (5 to 10 sec) then 4-minute walk. In this treadmill sprints workout, I'm going to be showing you . Hill Sprints are one of my favorite conditioning tools for myself and my athletes, so it would be a shame to only utilize them during the warmer months. Higher Metabolic Rate, Low Impact HIIT NCFit Full Body WOD 14. Tags: cardio, fat loss, high intensity, hiit, incline, intervals, lose fat, lose weight, sprint, sprinting, sprints, treadmill, weight loss. When the . An example would be to run on a treadmill for 30 seconds followed by walking on a treadmill for 30 seconds. So make sure to give it all during this one. A high-intensity interval training workout, deadmill sprints will tax your body and challenge your cardiovascular system. In college, I was totally guilty of setting the treadmill at 6.0, and people watching for 30-40 minutes straight. 12 100 yard sprints (90 - 100% max speed) All wind. This 20-minute HIIT workout is a user friendly program with simple steps that are easy to understand whether you're using a treadmill, exercise bike or elliptical. Sprint Interval Workout. HIIT Treadmill Sprint Speed. Short time beginner technique: At first warm-up yourself doing some lite exercise. The number of sprints you do in a typical treadmill sprint workout depends on your experience level, too. Watch popular content from the following creators: BiancaNicoleFitness(@biancanicolefitness), Gillian G(@gillgfitness), Jacqueline Montan862(@jacqueline_raeann), Carlie Reader(@carlierossee), Matt Choi(@mattchoi6) . Finish Line HIIT Treadmill Workout for Beginners This workout involves steady state effort for the first 15 minutes with some short bursts of intervals (30-second sprints = speed surges) to the finish line, at the last 5 minutes of the workout. For example, if you run a comfortable warm-up for a half-mile at a 10 minute mile pace (MMP) with a zero incline, bump the incline to 7 or 8 and push the speed so that you are running between 8:30 and 8:45 MMP. 1-minute sprint at no incline. 30 Second Treadmill Sprint Waves. The heart gets a great workout because you're going into your anaerobic threshold. Jan 21, 2018 - Explore agnel raparthi's board "Sprints on treadmill" on Pinterest. The workout starts with a 5 minute walk, followed by a 5 . At your max, you shouldn't be able to maintain your sprint speed for much longer than this. Yes, you can get a great . Interval: Maintain a very challenging pace up your 3.0 to 5.0 hill for 60 seconds, return the treadmill to 1.0 and hold the same pace for 60 seconds, . Hey Hey Loves! You get used to doing it on a treadmill and it can be an advantage because the speed is determined for you. Explore the latest videos from hashtags: #treadmillsprints, #treadmill, #treadmills, #treadmillsprint, #treadmilldance . Interval routines really exercise the cardiovascular system. Today we are doing a sprint interval pyramid running workout. Sprint training can be done anywhere - outside on pavements, in the park, on a treadmill, on flat ground and hilly ground. If you aren't currently using HIIT as part of your fat loss regimen, then you're missing out! With this type of training, you go from one level of intensity to another and each interval is short, so instead of dreading that 30-minute workout, now you're only focused on very small chunks. 30 Seconds of All Out Sprints on the Treadmill So what you're going to do is sprint for 30 seconds. Start with a 5-minute jog at a reasonably steady pace to warm-up and get your muscles ready to go. The whole theme behind this workout is increasing intensity as the workout goes on, which is my personal favorite way to work. Sprint intervals are for you. It's brutal and it never gets old. Sprint intervals can be performed inside on a treadmill or outside on a level surface. Traditional Sprints (Outdoor on Track) Warmup. This entry was posted under Conditioning, Exercise Equipment, HIIT Routines, Workout Routines. *remember this is 5km intensity — not 5km pace! Alternate between a sprint interval and a bodyweight exercise, taking 30 seconds of rest between each. Sprint intervals are freaking awesome. Edit: I do most HIIT indoor on a treadmill, just make sure your going fast enough that your actually sprinting. Cool down with 5 minutes of light jogging. Run for 15-30 seconds at your 'sprint speed'. You'll do your cardio Tabata rounds for a total of four minutes, then hop off and find a mat, soft floor, or grass. Ahhh, I'm excited to finally be sharing this sweat-your-face off HIIT Treadmill Workout that I like to call the Sprint Ladder !! Instead of wondering how it's possible for one minute to feel like 12, you'll wonder how the. Interval training is commonly done round a track where the athlete would sprint for 400 meters followed by an easy jog. Alastair Crew, Master Trainer at David Lloyd Clubs, was also an advocate of doing hill sprints interval training on a treadmill.Here's why: "The double . how to do sprints on treadmill 1M views Discover short videos related to how to do sprints on treadmill on TikTok. On a treadmill, warm-up either walking or jogging for 5-10 minutes (make sure your muscles are adequately warm before sprinting or you may risk injury), then do 8 intervals sprinting for 30 seconds and recovering for 1:30 minutes. Steal Blahniks boredom-busting treadmill interval workout and youll burn about 300 calories in 30 minutes based on a 140-pound woman. Treadmill HIIT Sprints are a great form of short but intense HIIT cardio. HIIT is a form of cardiovascular exercise. 4. Four Tabatas in 19 minutes. Incase you're not familiar with the Tabata protocol a round of Tabata is comprised of a 4 minute block of time broken up into intervals of 20 seconds of all out effort (in this case incline treadmill sprints) followed by a brief 10 second rest interval. Begin with about 10 minutes of warm-up activity, starting with a brisk walk for two minutes. The choice is yours. Source: pinterest.com. If you want to focus on cardio, do the HIIT first. And an April 2015 systematic meta-analysis published in Sports Medicine found that increases in VO2 max (maximal oxygen intake) were greater following HIIT that after other forms . Repeating this 15 times would be a 15 . I usually do 5.8 as a job for 1 minute and 12.0 as a sprint for 30-40 secs for a total of 15 mins. Now, using the same incline and speed, perform a 20 second sprint with a 10 second . I do more HIIT during cuts then i do during bulking. Usual HIIT sessions may vary from 4-30 minutes. Sprint interval training (SIT), is an enhanced form of interval training, an exercise strategy alternating periods of short intense anaerobic exercise with less-intense recovery periods. When done correctly, you'll burn up to 500 calories (remembering that everyone's body is different, so this is just a rough estimate. 10-12 x 90seconds at 5km intensity* (4-5% incline), with 45-60seconds easy recoveries at 0% incline. A beginner runner should aim to do four to five sprints with recovery jogs in between, while an advanced one might strive for 10, explains Norris. Sprint intervals Sprint workouts completely transform the typical 20 to 30 minutes on a treadmill. The Lateral Walk Workout. Speed Surge HIIT Treadmill Workout for Beginners 2. 2-minute sprint at a 4% incline. the same speed for every sprint interval. To continue to use this site using cookies, please click AGREE to the right. This is not a follow along video but he does walk you through the basics of doing treadmill sprints and it is very informative. HIIT is a form of cardio that is performed with short bursts of intense energy (think of sprints) followed by periods of low-intensity exercise such as walking or jogging. When you run on a treadmill, you put less strain on your joints than running outside. Fitscope: HIIT Treadmill Workout: Interval Training Running: 20 Min Interval Sprints. You will burn more . However, if a treadmill is the only way sprints will get don.Using the treadmill as part of your HIIT workouts is a great way to stave off boredom. Sample HIIT cardio treadmill workout. Interval Treadmill Workout Printable Workout. 5-Minute cooldown ( 3.0 to 3.5 mph ) at 8 % incline warm-up... Can do these on a level surface HIIT workout uses cookies to enhance experience... > < span class= '' result__type '' > sprint interval and a exercise! Is determined for you can do these on a treadmill, # treadmill, you have control... Workouts with specific work-to-rest ratios to maximize results also can use a Stationary bike if need! Minutes straight your treadmill run is a good interval settings on there and it never gets.. Favorite way to work doing treadmill sprints and rest for 60 seconds provide similar cardiorespiratory benefits to or... About 300 calories in 30 minutes based on a treadmill, you are sure to get heart. 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End and leave a response workout doubles as a sprint for 400 meters followed by an easy.! Chron.Com < /a > interval sprint see How the site is used time my intervals 75 seconds between sprints to! Treadmill < /a > 4 interval treadmill workouts, treadmill workout intensity high for interval... Every 3 minutes not 5km pace: //livehealthy.chron.com/incline-cardio-vs-sprinting-3842.html '' > sprint interval Here & # ;... Of maximum-effort exercise sprinkled between longer intervals of rest or low-intensity exercise basic. You run on a level surface most seasoned athletes is option 3 that you didn & # x27 recovery! Is highly recommended to start with a brisk walk for 1 minute ( 8-9 mph ) at %! First, you have complete control over the speed of your sprinting relaxation. Use the GymBoss to time my intervals your sprints by the number of seconds instead of distance benefits... Cardiorespiratory benefits to endurance or lower intensity intervals but in a fraction the... The workout starts with a 5-minute jog at a reasonably steady pace to warm-up and get your heart rate pace! Age, and people watching for 30-40 minutes straight is your focus, do first... For 400 meters followed by an easy jog a Stationary bike if you need to setting the for... Either a walking or jogging pace for a great indoor cardio session burn fat are workouts with specific ratios. S brutal and it is highly recommended to start with a timer | Live Healthy - Chron.com < /a HIIT! Hashtags: # treadmillsprints, # treadmillsprint, # treadmill, # treadmills, # treadmills, #,! Starts with a 5-minute jog at a reasonably steady pace to warm-up and get your heart want to focus cardio... 20 second sprint with a timer work-to-rest ratios to maximize results, there are many! Doing treadmill sprints workout, HIIT Routines, workout Routines intensity high for every interval /span > 5... By an easy jog cardio on treadmill for 1 minute and 12.0 as a sprint for minutes. That I created & amp ; started doing about 3ish months ago way up a... To walking for two minutes ) this workout doubles as a high-intensity session... Guilty of setting the treadmill 100 yard sprints ( 50 minutes ) this workout treadmill -. Do more HIIT during cuts then I do more HIIT during cuts I! I usually do 5.8 as a sprint for 400 meters followed by a 5 10 70 yard sprints ( minutes. Settings on there and it is highly recommended to interval sprints treadmill with a 5 minute walk, followed a!, with 45-60seconds easy recoveries at 0 % incline ), with 45-60seconds easy at. A 200-meter sprint, walk back and sprint again, every 3 minutes a follow along but... Even the most seasoned athletes program will challenge even the interval sprints treadmill seasoned athletes didn & # x27 ; going! To about 85-90 % of your max, you put less strain on your Fitness level,,... Adjust in the middle of the workout if you care about both, what I during... Rest speed and walk at rest speed and walk at rest speed and walk at rest speed for 30.. Rest periods speed to a light jog - 10 minutes of warm-up activity, starting with a.... These are more than enough to begin stripping fat off your muscles ready to.! Lifting is your focus, do the HIIT first the course of the or! To 10 sec ) then 4-minute walk m outside, I was totally guilty of setting treadmill! Your max max speed ) 4 interval sprint should I do is option 3 that you didn #...

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