Vital Juice brought the details Shreadmill created by Equinox trainer Felix Montano, which is a technique that relies on a pattern of high-intensity intervals varying speed AND incline levels, done on the treadmill.

“The idea behind Shreadmill is to change the treadmill’s speed and incline every 90 seconds to 2 minutes so that you are alternating between 65% and 85-95% of your maximum heart rate (psst…if you don’t have a heart rate monitor, 85-95% means you’re out of breath and having difficulty talking).”

Here’s a sample Shreadmill workout from VitalJuice (25 minutes).

  • 5 minutes. Walk at 4.0, incline 4.0%.

  • 2 minutes. Increase speed to 6.0-6.5.
  • (90 seconds. Rest at 2.0 and 1% incline).
  • 90 seconds. 6.0 speed at 3% incline.
  • 90 seconds. Sprint your fastest at 3% incline.
  • (90 seconds. Rest at 2.0 and 1% incline).
  • 90 seconds. 6.0, 5% incline
  • (90 seconds. Rest at 2.0 and 1% incline).
  • 2 minutes. Raise incline to 12% and walk (no handrails)!
  • (90 seconds. Rest at 2.0 and 1% incline).
  • 90 seconds – 2 minutes. Sprint your fastest at 0% incline.
  • 2 minutes. Walk at 2.0 speed and 0% incline.

Filed under: Fitness

Like this post? Subscribe to my RSS feed and get loads more!