Workout cards

Tape one to the treadmill. Each card is also one tap away in the timer.

Bad-day two 2 min
Two minutes. Still counts.
1. 2 min at an easy, steady pace
Open in the timer →
First five 5 min
The classic: five easy minutes.
1. 5 min at an easy, steady pace
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Gentle intervals 10 min
2 easy, 1 brisk, repeat.
1. Repeat: 2 min easy, 1 min brisk
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Hill sampler 12 min
Flat, then a gentle slope, repeat.
1. Warm up: 2 min slow
2. Repeat: 2 min flat, 1 min on a gentle slope (1–3%)
3. Cool down: 2 min slow
Open in the timer →
Brisk bursts 15 min
90 s easy, 30 s brisk.
1. Warm up: 2 min slow
2. Repeat: 1.5 min easy, 30 s brisk
3. Cool down: 2 min slow
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Hills week 1 10 min
10 min: 2 flat, 1 gentle slope (1–2%).
1. Warm up: 2 min slow
2. Repeat: 2 min flat, 1 min on a gentle slope (1–3%)
3. Cool down: 2 min slow
Open in the timer →
Hills week 2 12 min
12 min of the same pattern.
1. Warm up: 2 min slow
2. Repeat: 2 min flat, 1 min on a gentle slope (1–3%)
3. Cool down: 2 min slow
Open in the timer →
Hills week 3 15 min
15 min; try 2–3% on the slopes.
1. Warm up: 2 min slow
2. Repeat: 2 min flat, 1 min on a gentle slope (1–3%)
3. Cool down: 2 min slow
Open in the timer →
Hills week 4 20 min
20 min. You climbed a hill plan.
1. Warm up: 2 min slow
2. Repeat: 2 min flat, 1 min on a gentle slope (1–3%)
3. Cool down: 2 min slow
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Pyramid 20 20 min
Builds up, peaks, comes back down.
1. Warm up: 2 min slow
2. Easy, then moderate, then brisk, then back down, in equal blocks
3. Cool down: 2 min slow
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One sitcom 22 min
22 minutes, one episode, steady.
1. 22 min at an easy, steady pace
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One drama 44 min
44 minutes: an hour-long show without ads.
1. Warm up: 2 min slow
2. 44 min at an easy, steady pace
3. Cool down: 2 min slow
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Steady twenty 20 min
Twenty easy minutes with warm-up.
1. Warm up: 2 min slow
2. 20 min at an easy, steady pace
3. Cool down: 2 min slow
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Power hour-ish 30 min
3 easy, 1 brisk for half an hour.
1. Warm up: 2 min slow
2. Repeat: 3 min easy, 60 s brisk
3. Cool down: 2 min slow
Open in the timer →
Long and easy 45 min
45 slow minutes. Bring a show.
1. Warm up: 2 min slow
2. 45 min at an easy, steady pace
3. Cool down: 2 min slow
Open in the timer →

treadmillsanonymous.org · go slower than you think you need to

Last reviewed October 30, 2026 · Updated November 1, 2026 · Sources · General information, not medical advice.