How to do it · start and finish
Left is the start. Right is the finish. Match the shape, then add load.
Conditioning
Treadmill Intervals
Simple engine work. Walk / run waves that you can repeat next week.
Full body · Cardio machine
See it move
One clean rep, then a full demo
The picture locks the shape. The clip is tempo. YouTube is a real set. Pause either if you need to.
10-second clip · one clean rep · muted loop
Interval running form
search
How to handle weight
Work bouts at a pace you can repeat. If bout two is a collapse, bout one was too fast. Incline walks are a valid swap.
Usual programming
6–10 × 60s hard / 90s easy.
Caution
Clip the safety key. Do not jump off a moving belt — straddle, then stop. Hold the rails only to bail, not to cheat the run.
Setup
Warm up 5 min easy, then timed work/rest. Hold the rails only if you must, then stop holding.
Cues
- Upright
- Cadence
- Don’t jump off like a stunt
Common mistakes
- Max incline plus max speed on day one
- Holding the console the whole time
- No warm-up
Home swap
Outdoor intervals on a quiet road, carefully
