I just tried this anaerobic interval sprint workout for the treadmill created by Peak Performance trainer Kaitlin Kay. Let me just remind you that interval training is a great way to dramatically improve your cardiovascular fitness while also increasing your body’s potential to burn fat, making this a great workout if you are training for a race or trying to lose weight. You should, however, have a strong running base before adding sprinting intervals into your workouts.

The incline setting should be zero for the entire workout.

Time Speed RPE*

Warm up 0:00-5:00 5.0 3
Sprint 5:00-6:00 8.0 7-8.5
Recover 6:00-7:00 5.0 3-5
Sprint 7:00-8:00 8.0 7-8.5
Recover 8:00-9:00 5.0 3-5
Sprint 9:00-10:00 8.0 7-8.5
Recover 10:00-11:00 5.0 3-5
Sprint 11:00-11:45 9.0 7.0-8.5
Recover 11:45-12:45 5.0 3-4
Sprint 12:45-13:30 9.0 7-8.5
Recover 13:30-14:30 5.0 3-4
Sprint 14:30-15:15 9.0 7-8.5
Recover 15:15-16:15 5.0 3-4
Sprint 16:15-16:45 10.0 7-8.5
Recover 16:45-17:45 5.0 3-4
Sprint 17:45-18:15 10.0 7-8.5
Recover 18:15-19:15 5.0 3-4
Sprint 19:15-19:45 10.0 7-8.5
Recover 19:45-20:45 5.0 3-4
Cool down 20:45-25:45 3.5 2-3


*RPE = Rate of perceived exertion (for explanation click here)

I just tried this at the gym and it is a killer workout! Speed 5.0 never seemed as sweet as it did when ending the third sprint interval at speed 10.0. Fit's Tip: Remember to do some high knee lifts before hopping on the treadmill!