One-Hour Workout: Head For The Hills, Inside

When it’s too cold and snowy to run outside, try this treadmill workout that involves hill running.

Heading out the door? Read this article on the new Outside+ app available now on iOS devices for members! Download the app.

Every Tuesday we’ll feature a different coach’s workout you can complete in 60 minutes (or less!).

This week’s treadmill workout comes from Lauren Vallee Updyke, a USAT Level I coach for Base Tri-Fitness in Columbus, Ohio. Vallee Updyke created this indoor strength-building workout with fellow Midwestern athletes in mind who might also have difficulty running in the snow.

“Your speed should be determined by what you can comfortably maintain for a one-hour steady state zone 2 effort. For athletes who can comfortably run faster than 7 mph, increase the treadmill incline versus increasing the speed,” Updyke suggests. “For newer athletes, a walk is appropriate during the recovery intervals.”


10 minutes at 1% incline

RELATED: Form-Focused Run With Strides


5 minutes — 3%
5 minutes — 1%
2 minutes — 6%
2 minutes — 1%
5 minutes — 4%
5 minutes — 1%
10 minutes — 4%
3 minutes — 1%
3 minutes — 6%


10 minutes easy at 0-1%

More one-hour workouts.

Follow Triathlete on Twitter @Triathletemag for inspiration, new workout ideas, gear reviews from our editors and more.

Trending on Triathlete

Jan Frodeno Reflects on His Final Ironman World Championship

Immediately after finishing 24th place at his final Ironman World Championships, the Olympic medalist (and three-time IMWC winner) explains what his race in Nice meant to him.