Easy Treadmill Run 35 min at 1% Incline
A 35 minute easy treadmill run at 1 percent incline with a short walk-in, a steady aerobic session for winter evenings and bad weather days.
- Duration
- 35 min
- Distance
- 6.3 kmestimated
- Effort
- 37
- Level
- Beginner
- Focus zone
- Endurance
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
100% is your threshold pace. Higher values are faster, lower values are slower.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upRecovery Walk, set 1% incline | 3 min | 45-62% threshold pace55-68% HRmax35-55% FTP |
| 2 | IntervalEndurance Easy pace, 1% incline | 32 min | 78-88% threshold pace68-78% HRmax72-82% FTP |
About this workout
An easy run on the treadmill is a plain aerobic session with one advantage. The pace stays exactly where you set it, which makes a true easy effort easier to hold than outdoors, where hills, wind and other runners pull you along. A 1 percent incline brings the effort close to outdoor running at the same speed.
Walk for three minutes, then increase the speed to your easy pace and run for 32 minutes. Check your heart rate every few minutes. Indoor air is often warm, so the heart rate may climb even at a steady speed. If it moves above your easy zone, lower the speed a little rather than pushing on.
This suits beginners and intermediate runners on days when running outside is not an option. Use a fan, drink water, and keep the session as long as your usual outdoor easy run.
Tips
- Set the incline before you start so you do not forget it.
- Look ahead, not at your feet, to keep a relaxed posture.
- Cover the pace display if it tempts you to speed up.
Good forGeneral fitnessIndoor10k
Season phaseBaseAny time