HIIT treadmill timer: 30 seconds on, 90 seconds off
The 30/90 workout is the simplest way to start sprint training on a treadmill. You run hard for 30 seconds, then recover for 90 seconds, and repeat for eight rounds. Press Start above and the timer, voice coach and beeps handle the counting.
Start the timerTreadmill settings
| Step | Time | Speed | Incline |
|---|---|---|---|
| Warm-up | 90s | 5–6 km/h3–3.5 mph | 0% |
| Warm-up | 90s | 7.5–9 km/h4.5–5.5 mph | 1% |
| Sprint | 30s | 14–18 km/h8.5–11 mph | 1% |
| Rest | 90s | — | 0% |
| Cool-down | 3:00 | 5–6 km/h3–3.5 mph | 0% |
Rounds: 8
Why it works
The 1:3 work-to-rest ratio gives your body enough time to recover between sprints, so every sprint stays fast. Short, hard efforts like these improve aerobic fitness and running speed in about 20 minutes, less time than a long steady run.
Who it's for
Runners who can already jog comfortably for 10–15 minutes. New to running? Start with Run / Walk intervals, then come back to 30/90.
Questions
How fast should I sprint on the treadmill?
Fast enough that 30 seconds feels hard but you can still hold good form. For most people that is 3–5 km/h (2–3 mph) above a comfortable jog. Build up over a few sessions.
Should I stand or walk during the 90-second rest?
Either works. Stepping onto the side rails gives the fastest recovery; a slow walk keeps your legs loose. Treadmills take a few seconds to change speed, so many runners use the side rails.
How often can I do this workout?
Two or three times a week with easy days in between is plenty. Hard intervals work best when you're rested.
Warm up with 5 minutes of easy walking or jogging first. Stop if you feel dizzy, faint or unwell. If you have a health condition, check with a doctor before starting hard exercise.