JAPANESE INTERVAL WALKING · Treadmill Setup‹ Hub
Calibrate to you
Treadmill Setup
A treadmill makes intervals weather-proof and precise. The one rule: we calibrate to your effort, not a universal speed. The research individualized intensity — so do you.
Find your two speeds
Spend one easy session finding the numbers that match the app's cues — then reuse them.
- Easy speed: a pace where you can talk in full sentences. Note it.
- Fast speed: raise it until you're breathing hard and can only manage short phrases (RPE 6–7) — without jogging. Note it.
- Your fast speed should be clearly faster than easy, but still a walk. If you'd need to run, lower it and add a little incline instead.
Running the session
- Change the belt speed the moment the app calls the switch; give it a second to adjust.
- Let go of the rails once you're steady — holding on cuts the effort and throws off your posture.
- Use a small incline (2–4%) to reach fast effort at a comfortable speed; return to flat/low for easy blocks.
- Keep eyes forward, not down at the console.
Safety: clip on the emergency stop key. Step onto the belt only when it's slow, and never straddle a fast belt. If you feel dizzy, hit stop and step to the side rails.