Do you feel the need for speed? Well, get ready to push the pace in this fast and furious workout!
I think it’s safe to say that most people prefer to work out outside. With the fresh open air and outdoor terrain, I don’t blame ‘em. However, whether we like it or not, sometimes the weather gets the best of us. We trade the wind for a treadmill fan and the rocky terrain for Street View maps. But luckily, we never have to compromise our speed. Speed training on a treadmill has a serious advantage. Being able to lock in a specific pace can be extremely beneficial when training to keep your tempo up. The other treadmill workouts in this series integrated different bodyweight movements, but today, it’s just you and the treadmill. Interval training can be very helpful in increasing speed, building endurance, and improving overall performance. In this workout, we’ll mix up intervals with some longer, sustained periods, so hopefully you’re ready to sweat! Now, it’s time to hop on that treadmill! Today’s focus: Speed Training Warm up: On equipment 30 seconds each at 0%: walk forward, march, skip, high knees, and side shuffles (each side). ROUND 1: On equipment (Complete 8 times through) 20 seconds sprint—5% 10 seconds recovery (hop to side rails) —————————— 60 seconds recovery ROUND 2: On equipment (Complete 1 time through) 2 minutes base pace*—2% 1 minute race pace†—2% 2 minutes base pace—2% 1 minute sprint pace—0% —————————— 60 seconds recovery ROUND 3: On equipment (Complete 4 times through) 30 seconds sprint pace—7% 30 seconds walking recovery—7% —————————— 60 seconds recovery ROUND 4: On equipment (Complete 1 time through) 2 minutes base pace*—2% 1 minute race pace†—2% 2 minutes base pace—2% 1 minute sprint pace—0% —————————— 60 seconds recovery ROUND 5: On equipment (Complete 8 times through) 20 seconds sprint—12% (or max incline) 10 seconds recovery (hop to side rails) —————————— Cool down: 3–5 minutes of your choice Recommended: 2 minutes of walking cool down (-2%), quad stretch, hamstring stretch, calf stretch, and glute stretch. It wasn’t a walk in the park, nor was it even a jog through the park. That was a cardio challenge if there’s ever been one, and that’s why I saved the best for last. If you unfortunately missed any of the previous workouts in this series, please check them out here. And if you just want to mix up your routine, try some of our other awesome workouts here. Good luck and stay fit! Becca Capell iFit Head Trainer *This is a comfortable, easily maintainable pace. It’s similar to a pace you would keep for a 30-minute, moderate run. †This is a fast, quick pace. It’s similar to the pace you would run for a one-mile race.
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Trainer Games Complete Collection: Every Workout. Every Episode. One Epic Experience.
Experience the full intensity of Trainer Games in one place. The Trainer Games Complete Collection brings every episode, workout, and behind-the-scenes moment together inside the iFIT fitness app, so you can train, watch, and stay inspired alongside elite trainers from start to finish.
February 16, 2026
Explore Heart Rate Training with the ActivePulse™ Training Series
When it comes to a customized, interactive workout experience, it doesn’t get better than heart rate training. Our new, groundbreaking feature called ActivePulse uses your heart rate to personalize your workout. It’s the newest way to experience an interactive, personalized experience with iFIT. What is ActivePulse? ActivePulse is iFIT’s first heart rate training feature, designed for users who want to get the most out of their workouts. With ActivePulse turned on and a Bluetooth®-enabled heart rate monitor connected to your treadmill, the intensity of your workout will be automatically adjusted, based on your target heart rate zone. You will automatically be sped up or slowed down in order to maintain the ideal heart rate zone for your workout. This includes recovery, speed, or strength runs! Ready to explore ActivePulse? Try the ActivePulse Training Series! If you’re ready to try this new feature and put heart rate training to work for you, join the ActivePulse Training Series that covers all the basics of ActivePulse and heart rate training as you explore beautiful San Diego. Filmed in 2019, this six-part program is led by iFIT Trainer Tommy Rivs Puzey. Together, you’ll run through San Diego as you learn how to use the ActivePulse feature. You’ll also learn about the five heart rate zones, cardiac drift, and how your heart responds to stress. As you explore different zones, Tommy will continue to adjust your workout in order to set the perfect intensity for your fitness level. Disclaimer: This blog post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFIT assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article. Always follow the safety precautions included in the owner’s manual of your fitness equipment.
March 30, 2021
New Feature: Connect iFIT to your Favorite Fitness Apps
Whether you’re out running your favorite trail or cycling at home, every single workout is important. We believe tracking your fitness journey in a single location is a key component to chasing your goals. You can now connect your iFIT account with Apple Health™, Garmin® Connect, Google Fit™, and Strava, so all of your workouts are in one place! Note: Only iFIT workouts from the iFIT Library will count toward your iFIT Milestones. Important update 12/31/2025: Google Fit™ is a deprecated service and is no longer supprted by Google. As a result, iFIT no longer supports new Google Fit connections. We’re actively working toward supporting Google Health Connect, Google’s replacement platform, in a future update. Ready to get connected? Here’s how you can connect your favorite fitness apps to iFIT. Apple Health Garmin Connect Google Fit™ Strava How to connect iFIT to Apple Health: Launch the iFIT app on your iPhone.Tap the three lines in the top left corner to access the menu, then tap on Settings.From Settings, navigate to Connected Apps.On the Connected Apps screen, select Apple Health, then tap Connect.You'll be taken to the Health Access page where you can enable sharing data from iFIT to Health. You can control which types of information iFIT will read and write to Health. How to connect your iFIT and Garmin Connect accounts: Launch the iFIT app on your iPhone or Android phone. Tap the three lines in the top left corner to access the menu, then tap on Settings.From Settings, navigate to Connected Apps.On the Connected Apps screen, select Garmin Connect, then tap Connect.Sign in to your Garmin Connect account.After signing in to your Garmin Connect account, toggle on the preference to share activity data from Garmin Connect to iFIT.Tap the Agree button to connect your iFIT and Garmin Connect accounts.After connecting, you can set your desired preferences to automatically sync your Garmin Connect activities to your iFIT account. Important update 12/31/2025: Google Fit™ is a deprecated service and is no longer supprted by Google. As a result, iFIT no longer supports new Google Fit connections. We’re actively woring toward supporting Google Health Connect, Google’s replacement platform, in a future update.How to connect iFIT to Google Fit™: Launch the iFIT app on your iPhone or Android phone.Tap the three lines in the top left corner to access the menu, then tap on Settings.From Settings, navigate to Connected Apps.On the Connected Apps screen, select Google Fit™, then tap Connect.You’ll be prompted to select the Google account you would like to connect. Tap the Allow button to allow iFIT access to your Google Fit™ account.After connecting, you can set your desired preferences to automatically sync activities between iFIT and Google Fit™. How to connect your iFIT and Strava accounts: Launch the iFIT app on your iPhone or Android phone. Tap the three lines in the top left corner to access the menu, then tap on Settings.From Settings, navigate to Connected Apps.On the Connected Apps screen, select Strava, then tap Connect.Sign in to your Strava account.After signing in to your Strava account, tap the Authorize button to connect your iFIT and Strava accounts.After connecting, you can set your desired preferences to automatically sync your activities between your iFIT and Strava accounts. We hope you enjoy this new feature as you chase your fitness goals with iFIT! Google Fit™ is a trademark of Google LLC. Disclaimer: This blog post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFIT assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article. Always follow the safety precautions included in the owner’s manual of your fitness equipment.
September 2, 2021
