How to train 4x4 on a treadmill
Choose for yourself whether you want to walk or run. An increase of at least 5 percent is recommended. This is so that you can get your heart rate up quickly enough. To increase the intensity of the intervals, you can either increase the speed or continue at the same speed but increase the incline.
- Start the treadmill, set the incline and speed of the treadmill.
- Start the app. A voice in the app tells you when to start a new interval and when it's time for a break.
- Enter your average speed and average climb after a completed session. The active breaks shall not be counted. The app calculates VO2max and biological age.