Treadmill Uphill Tempo 20 min at 4% Incline
A continuous 20 minute tempo climb at 4 percent incline and half marathon effort, building strength and aerobic power on the treadmill.
- Duration
- 42 min
- Distance
- 7.1 kmestimated
- Effort
- 48
- Level
- Intermediate
- Focus zone
- Sweet spot
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 Easy jog, 1% incline, 2 pick-ups | 12 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 2 | IntervalSweet spot 4% incline, half marathon effort | 20 min | 75-80% threshold pace85-89% HRmax89-95% FTP |
| 3 | Cool-downRecovery 1% incline, easy jog | 10 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
About this workout
A long climb at a steady effort is hard to find outdoors but easy to set up on a treadmill. Twenty minutes at 4 percent incline and half marathon effort work the aerobic system like a tempo run, while the incline shifts more of the load to the calves, glutes and hamstrings.
Warm up for 12 minutes at 1 percent incline, including two short pick-ups. Raise the incline to 4 percent and set a speed that feels like half marathon effort, comfortably hard with steady breathing. The speed will be clearly slower than your flat half marathon pace, and the pace target already reflects that. Hold it for 20 minutes and use heart rate to check the effort. Lower the incline and cool down for ten minutes.
This suits intermediate runners preparing for hilly road races or trail events, and anyone who wants a tempo session with less impact. Progress to 25 or 30 minutes over several weeks.
Tips
- Set the incline first, then raise the speed.
- Keep your hands off the rails.
- Use a fan, the climb raises your heart rate quickly indoors.
Good forHalf marathonTrailIndoor
Season phaseBaseBuild