HIIT Count
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Total 00:00
Ready
60
6 rounds · 14 min
Start at8–11 · 8% incline

Raise the incline to 8% and run for a minute with short steps and strong arms, then drop to flat and walk. Hills build leg power with less pounding than flat sprints.

Runner

Your workout

Treadmill hill intervals

Hill intervals combine running and strength training. You run for 60 seconds on an 8% incline, then walk flat for 90 seconds. On screen, the treadmill tilts with you.

↑ Start the timer

Treadmill settings

StepTimeSpeedIncline
Climb60s8–11 km/h5–7 mph8%
Walk90s5–6 km/h3–3.5 mph0%

Rounds: 6

Why it works

Running uphill works your glutes, calves and hamstrings harder and lands with less force than flat sprinting. Many runners find hills give the fitness of speed work with less pounding on the joints.

Who it's for

Runners of any level who want stronger legs, and anyone training for a hilly race.

Questions

How fast should I run uphill?

Slower than on flat ground, around 8–11 km/h (5–7 mph) at 8%. Keep your steps short and drive with your arms.

Should I hold the handrails?

No. Holding on takes weight off your legs and ruins your posture. Lower the speed or incline instead.

How steep is 8%?

A steady hill you'd notice outdoors. Start at 5–6% if 8% is too much.

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.