Pro program
12-3-30 workout on a treadmill
12-3-30 is a walking routine: 12 percent incline, 3 mph (4.8 km/h), 30 minutes. It went viral because it is simple. The catch is that 12 percent is steep for a first session.
Treadmill Pro starts lower and raises the incline from one session to the next, until you reach 12 percent.
The numbers
| Classic 12-3-30 | In Treadmill Pro | |
|---|---|---|
| Incline | 12 percent from the start | From 2 percent, raised step by step to 12 percent |
| Speed | 3 mph | 4.8 km/h (3 mph) |
| Length | 30 minutes | 30 minutes |
Who should skip it
Steep incline loads the calves, Achilles tendons and knees. If you have joint, back or heart problems, or you are new to exercise, talk to a doctor first and start with Easy Start.
Do not hold the handrails. It lowers the effort and can strain your wrists and back.
How to run it in the app
Open Programs, choose 12-3-30 and tap Start.
The app sets speed and incline for each stage. Your treadmill must support incline control over Bluetooth.
No incline control? Use the speed steps and set the incline by hand if your treadmill allows it.
Questions and answers
Is 12-3-30 free in Treadmill Pro?
No. It is a Pro program. Easy Start and Hill Walk are free.
Can I do it every day?
Many people walk it three to five times a week. Rest when your legs are sore, and build up slowly.
What if my treadmill tops out below 12 percent?
The app works with the incline your treadmill reports. Walk the highest incline it allows and keep the speed.