Below is a hill workout designed for treadmills. Your "base" speed is the speed you feel comfortable maintaining for long long long periods of time. I would venture to say you are all between a 5.0 and an 7.5 mph speed. When you see "-0.5" that means decrease the speed by 0.5. Your base speed will give you a chance to recover from the hills. This is only a 20 minute workout. Designed with periods of high intensity followed by recovery periods.
At any time, if you feel dizzy or light headed, back down! Also, drink water whenever you need it!!
Time Speed Incline
0 – 5 min Base 2.0
5 – 5:30 Base 4.0
5:30 – 6 Base 6.0
6 – 6:30 -0.5 8.0
6:30 – 7 Same 10.0
7 – 9 min Base 2.0
9 – 9:30 Base 8.0
9:30 – 10 -0.5 10.0
10 – 12 Base 2.0
12 – 12:45 -0.5 10.0
12:45 – 14 Base 0.0
14 – 14:45 -0.5 10.0
14:45 – 16 Base 0.0
16 – 16:45 -0.5 10.0
16:45 – 18 Base 0.0
18 – 20 Base Add 2.0 every 30 seconds
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Hills suck! But a great workout, obviously. That is all.
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