Workouts
Treadmill workout programs
A program sets speed and incline for you, so you only walk. Two are free, three are in Pro.
No incline on your treadmill? Hills turn into speed changes, so every program still works.
Programs
Plans that set speed and incline for you
Start with the free ones, then unlock the rest with Pro.
- FREE 12 min · flat
Easy Start
A gentle, steady walk with a warm-up and a cool-down. Good for a first week, or for coming back after a break.
1-week plan: five walks
- FREE 25 min · to 6%
Hill Walk
Rolling hills: the incline climbs step by step, peaks, then comes back down. No incline on your treadmill? The hills turn into speed changes.
Incline 0 to 6%, 1 to 4 hills
- PRO 35 min · intervals
Japanese Walking
Inspired by Japanese interval walking: three minutes easy, three minutes brisk, then again. Easy to follow and easy to fit into a busy day.
5-week plan: four walks a week
- PRO 30 min · incline
12-3-30
A steady walk uphill, based on the 12-3-30 trend. We start at a lower incline and raise it from one session to the next.
Incline 2 to 12%, 4.8 km/h
- PRO goal · steps
Desk Day Steps
A daily step goal for walking at your desk. Walk in as many short stretches as you like, we will keep count.
6,000 steps a day, 1,000 to 30,000
Which one fits you
| Program | Good for |
|---|---|
| Easy Start (free) | A first week, or coming back after a break |
| Hill Walk (free) | Getting used to incline |
| Japanese Walking (Pro) | Interval walking in short, easy-to-follow rounds |
| 12-3-30 (Pro) | A steady, longer walk uphill |
| Desk Day Steps (Pro) | Hitting a daily step goal while you work |