quads intermediateAI Tracked

Treadmill Intervals

Alternating between fast running and recovery jogging on a treadmill. The core cardio training for Hyrox race prep. The most Hyrox-specific cardio — you run 8km during the race. Builds both speed and endurance in a time-efficient format. Treadmill forces consistent pacing — no slowing down unconsciously.

How to Do Treadmill Intervals: Step by Step

  1. Sprint phase: fast pace, pump arms hard
  2. Recovery phase: slow jog or walk
  3. Maintain good running form — tall posture, midfoot strike
  4. Don't hold the handrails

Common Mistakes to Avoid

  • Holding the handrails during sprints — this reduces the workout intensity
  • Setting sprint speed too high and stumbling
  • Recovery periods too short to actually recover

Treadmill Intervals Tips

  • For Hyrox: practice running at your target race pace (5:00-6:00/km) for 1km intervals
  • Incline sprints at 5-10% are excellent for building running power
  • Don't hold the rails — if you need to hold on, the speed is too high
  • Practice running immediately after other exercises to simulate Hyrox transitions

Muscles Worked

quadshamstringsglutescalves
Equipment treadmill
Tracking Timed

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