Beginner
Time
5 min.
1 min.
1 min.
20 min.
5 min.

Segment
Warm up
Interval high
Interval low
Repeat intervals
Cool down

Speed
3.0-3.5 mph
3.0-3.5 mph
2.8-3.3 mph
10 times
3.0-3.5 mph

Incline
0%
5%
0%

0%

Intermediate
Time
5 min.
2 min.
1 min.
30 min.
5 min.

Segment
Warm up
Interval high
Interval low
Repeat intervals
Cool down

Speed
3.5-3.8 mph
3.5-3.8 mph
3.5-3.8 mph
10 times
3.0-3.8 mph

Incline
3%
8-10%
0%

0%

Advanced
Time
5 min.
1 min.
1 min.
1 min.
1 min.
40 min.
5 min.

Segment
Warm up
Side shuffle left
Side shuffle right
Walk straight
Recover
Repeat 10 times
Cool down

Speed
3.5 mph
2.8-3.0 mph
2.8-3.0 mph
3.5-3.8 mph
3.5 mph

3.0-3.3 mph

Incline
0%
0%
0%
12-15%
0%

0%