Peloton Instructor's Beginner-Friendly Treadmill Exercise Routine for Boosting Fitness and Strength
Susie Chan, a four-time Marathon des Sables finisher and the first European female to complete all three Badwater races, has shared a treadmill workout that caters to both beginners and seasoned runners. This workout, created by fitness influencer Lauren Giraldo, offers a moderate yet low-impact walking workout designed to elevate heart rate and improve cardiovascular fitness.
The 12-3-30 workout, as it's come to be known, involves setting a treadmill incline to 12, speed to 3 miles per hour, and walking for 30 minutes. This workout is just one part of the comprehensive routine proposed by Chan, who is also a Peloton Tread instructor.
The session starts with a warm-up period, lasting between 0 to 3 minutes, at an incline of 1%, speed of 3.5 mph. Following this, the main running phase takes centre stage. This phase lasts from 3 to 6 minutes at an incline of 1%, speed of 5 mph. For added variety and challenge, the workout includes three hill intervals. The first hill interval lasts from 6 to 8 minutes at an incline of 3%, speed of 5 mph. The second hill interval follows, lasting from 10 to 12 minutes at an incline of 4%, speed of 4.5 mph. The third and final hill interval is the most demanding, lasting from 12 to 14 minutes at an incline of 5%, speed of 4.5 mph.
After the hill intervals, a recovery period is essential. This period lasts from 8 to 10 minutes at an incline of 1%, speed of 4.5 mph, allowing the body to rest and prepare for the next phase. The cool-down period concludes the workout, lasting from 16 to 20 minutes at an incline of 0%, speed decreasing from 4.5 mph to 3 mph.
For beginners, Chan recommends starting with a 10 to 20-minute incline walk or run, and gradually increasing the duration over time. She advises keeping things interesting by mixing up treadmill workouts.
Incline running on a treadmill not only adds variety to a workout but also improves cardio fitness, builds strength, and helps prepare for races as they often aren't fully flat. This workout, along with Chan's inspirational journey from partygoer to endurance athlete who has completed ultramarathons such as the Marathon des Sables and set a Guinness World Record for treadmill running, has contributed to the popularity of Peloton Treadmill workouts over the last few years.
Running, one of the most popular sports in the world, now has a new ally in the form of this treadmill incline workout. Whether you're a beginner or an experienced runner, this workout offers a challenging yet manageable way to boost your fitness levels and take your running to the next level.
