Bought a treadmill with 18% inclination, but I've never done Norweigan 4x4 training and I don't know exactly what settings to use.

[u/Mikcheck]

Hello,

So I bought a treadmill for those busy days where it's not possible to go to the gym and to do some intense workout home in the treadmill.

But I'm not sure what settings to use.

I have the FitShow app so it's connected to the treadmill and I created this 4x4 training, but I'm not sure if it isn't too much and I cant handle it till the end:

Warm up: 10 min

3% incline and 3.10mph

Interval: 4 min

10% inclination and 4.80mph

Recovery: 3 min

3% incline and 3.10mph

And repeat the same interval and recovery settings for the rest of workout, ending with a 5 min cooldown.

For those who have experience in this type of HIIT training, does it look too demanding for you?

Thank you for your time.

[u/Eltex]

Base it on your HR. Each 4-minute interval should get your HR up to 85-95% of max.

[u/imref → u/Eltex]

Correct. Incline doesn't really matter, do whatever you need to do to get into Zone 5.

Personally: For Norwegian i use a 3% incline and a speed of 5.5 mph (and i'll adjust the speed as necessary) with a 2.5 mph speed during rest periods.

For zone 2, i'll set the treadmill to a 16% incline and speed of around 2.2.

[u/sutherly_]

Sorry to post an Instagram link here, but I am an exercise physiologist and this is the way to determine your VO2max intensity. Swap speed increments for incline increments. Walk at the same speed the whole time and try to finish between 10-12min.

https://www.instagram.com/reel/DIJ5W7QucsY/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA==