Workouts · Cardio

Treadmill Pyramid in 30

Intervals that climb then descend — one minute, two, three, two, one, with honest recoveries.

30 minintermediatemachinecardiovigorous
Why it works. The pyramid structure front-loads courage and back-loads relief — psychologically the easiest hard run.

Warm-up

Brisk walk into easy jog — 210s
Two relaxed stride-outs — 60s

The workout

  1. run — 1 × 60s
    rest 60s
  2. run — 1 × 120s
    rest 90s
  3. run — 1 × 180s
    rest 120s
  4. run — 1 × 120s
    rest 90s
  5. run — 1 × 60s
    rest 60s

Cool-down

Walk until breathing settles — 150s
Calf and quad stretch — 60s
Listen to your body. General fitness information, not personalized medical advice. Mild effort is normal; sharp, sudden, or worsening pain is not — stop, and if pain persists, consider speaking with a healthcare professional.

More cardio sessions

25 min · advancedAthletic Power in 2520 min · beginnerBeginner Low-Impact Cardio in 2025 min · intermediateBike Intervals in 2525 min · intermediateBodyweight HIIT in 25

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