40 minutes of brisk treadmill walking with the incline rising in steps from 6 to 12%.
What does the session look like?
40 min
Total time
35
Training load
040 min
Time in each zone
Z1 · 10 min (25%) Z2 · 15 min (38%) Z3 · 15 min (38%)
Step by step
Walking
Warm up
- 5 min at 2% incline, Z1 (Easy walk, about 5 km/h)
Incline ladder
- 5 min at 6% incline, Z2 (Brisk walk, about 5.5 km/h. Do not hold the handrails)
- 5 min at 8% incline, Z2
- 5 min at 10% incline, Z3 (Breathing harder but you can still talk)
- 5 min at 12% incline, Z3 (Short steps, push through the heels)
- 5 min at 10% incline, Z3
- 5 min at 8% incline, Z2
Cool down
- 5 min at 1% incline, Z1 (Slow walk, then stretch calves)
Who is it for?
People who want to burn calories without running or on top of strength training.
Who is it not for?
People with Achilles or calf pain.
