Spicy Treadmill Hill Interval Workout

hamster wheel

Today I’m suffering from one heck of a sunburn after a charity ride this weekend.  Now that all my northern followers want to punch me in the face, I will continue to complain because I need to get in a little run today, which means doing it in the treadmill.  If there’s snow and ice where you live, my bet is you’ve become more than a little familiar with this torture device over the winter months.

If you’re like me, you might refer to these as “dreadmill” workouts.  I know I’m not the only one who doesn’t love running on my own personal hamster wheel at the gym.

To keep it spicy and interesting, I love this thirty minute hill interval workout below.  I’ve added in my own personal (and oh so eclectic) playlist based on the beats per minute that will match my running stride.

Feel free to use it, and if you don’t like the song suggestion check out this website to find another with the same beats to keep your heart rate up and your legs moving.  I’ve included songs from every different genre out there, so hopefully there’s something you love, and maybe even new inspiration for your playlist!

For the workout, the effort is based on an RPE, or a rate of perceived exertion.  This is based on a scale of 1-10, 1 being an easy peasy stroll through the mall and 10 being a level of effort you couldn’t hold for more than a few seconds.  You’ll notice I ramp it up and hit all the way up to an RPE of 9, so while puke isn’t eminent, it is possible.

I didn’t include the speed, as we’re all different at what pace we run (read slow as shit here), so  use the RPE as your guide, and be sure to use the incline to really give your legs and heart a spicy little workout.

Once you’ve given it a try, don’t forget to let me know what you think!  Leave  a comment, a favorite workout song, or post your own boredom busting treadmill routine for me to try.  I’m always looking fun new ways to shake it up!

 

Time

Effort

Incline

Song

0:00-3:00

Warm Up RPE 2

1%-3% (Increase 1% each minute during the warm up)

Maroon 5- Maps

3:00-7:00

Jog RPE 5

3%

Jeremiah- Down on Me

7:00-11:00

Hill Run RPE 8

5%

Taylor Swift-Shake it Off

11:00-15:00

Jog RPE 5

3%

T-Pain- Church

15:00-18:00

Recovery RPE 3

1%

Meghan Trainor- All About that Bass

18:00-22:00

Hill Walk RPE 7

8%

Luke Bryan- Country Girl Shake it For Me

22:00-24:30

Hill Run RPE 9

8%

Slipknot- Wait and Bleed

24:30-29:30

Hill Walk RPE 6

6%

The Who- Baba O’Reiley

29:30-32:00

Cool Down

1%

Kelly Clarkson- Stronger

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