Program bias: Cardio (middle distance)

– Treadmill Program

Program duration: Approx. 20 minutes

Program frequency: Can be done up to 4x p/week

Program Level of Intensity: The harder you work the harder it becomes! It is up to you to push yourself to the level you want to take out of this workout. This is an extremely difficult workout if done properly.

*Always warm up, cool down and stretch with every program. It is assumed you will be warm starting this program and will undertaking a relevant cool down and stretch post workout to assist recovery.


After warm up is complete do 15 minutes on treadmill. Start at fast walking speed (usually 7kph) so next speed increase takes you to a jog. Every minute increase by 1 full level (either speed or incline). Can select either in each minute (your choice). However you must stick by the choice and there is no decreasing speed or elevation (incline) at any stage. If you want to make this super hard and extend the workout pyramid the intervals (speed or incline) back down each minute so the program becomes a 30 minute session rather than 15 minutes.