Incline Training – Advanced Workout (15-30 mins)

At an intermediate to advanced level, work on incline 15, speed up the above, work hands-free, double up on drills, possibly wear arm weights and add pace work. Be clear about your intention and goal. Form is essential. Make sure HR recovers adequately between each sideway and pace work interval.

This workout is also interactive, in that if you click a set, it will track the table row as done (purple). A beginner workout is also available.

There is a downloadable PDF of this workout too.

INCLINE PACE (KMH) TIME (MIN) DIRECTION MOTION
First Side
15 4.5 – 5.5 2 STRAIGHT FAST STEP
15 2.5 – 3.5 1 – 1.5 SIDEWAYS FRONT CROSSOVER
Other Side (repeat)
15 4.5 – 5.5 2 STRAIGHT FAST STEP
15 2.5 – 3.5 1 – 1.5 SIDEWAYS FRONT CROSSOVER

INCLINE PACE (KMH) TIME (MIN) DIRECTION MOTION
First Side
15 4.5 – 5.5 1 – 2 STRAIGHT FAST STEP
15 2.5 – 3.5 1 – 1.5 SIDEWAYS BACK CROSSOVER
Other Side (repeat)
15 4.5 – 5.5 1 – 2 STRAIGHT FAST STEP
15 2.5 – 3.5 1 – 1.5 SIDEWAYS BACK CROSSOVER

INCLINE PACE (KMH) TIME (MIN) DIRECTION MOTION
First Side
15 4.5 – 5.5 1 – 2 STRAIGHT LUNGE
15 2.5 – 3.5 1 – 1.5 SIDEWAYS ALT CROSSOVER
Other Side (repeat)
15 4.5 – 5.5 1 – 2 STRAIGHT LUNGE
15 2.5 – 3.5 1 – 1.5 SIDEWAYS ALT CROSSOVER

INCLINE PACE (KMH) TIME (MIN) DIRECTION MOTION
First Side
15 4.5 – 5.5 1 – 2 STRAIGHT FAST STEP
15 2.5 – 3.5 1 – 1.5 SIDEWAYS SQUAT STEP JUMP
Other Side (repeat)
15 4.5 – 5.5 1 – 2 STRAIGHT FAST STEP
15 2.5 – 3.5 1 – 1.5 SIDEWAYS SQUAT STEP JUMP

INCLINE PACE (KMH) TIME (MIN) DIRECTION MOTION
Feel the Burn!
15 4.5 – 5.5 1 – 2 STRAIGHT LUNGE/FAST STEP
15 2.5 – 3.5 1 BACKWARDS
9 5.5 – 6.5 1 STRAIGHT FAST STEP
6 6.6 – 8.5 1 STRAIGHT LOOSE TROT
6 – 3 8.5 – 13.5 1 – 2 STRAIGHT MAX SPRINT
15 – 12 4.5 – 5.5 1 – 2 STRAIGHT WALKING
6 6.6 – 8.5 1 STRAIGHT LOOSE TROT
6 – 3 8.5 – 13.5 1 – 2 STRAIGHT MAX SPRINT
3 – 0 5 – 3.5 1 STRAIGHT DROP EFFORT PROGR

And that’s it! Well done!

Leave a Comment