iTread, Set 4, 20 minutes

Length: 20:34

~ Warm-up (5 min)

~ Increase pace by .3mph; (1:30)

~ 2 Hill intervals - 3% keeping same pace with a 1 minute break (0%) (4:30)

~ 0%, increasing pace every minute (3:00)

~ accelerate pace by .5 mph then return to steady pace (3:00)

~ hill walk 5% (1:00)

~ 0% walk as fast as possible (1:00)

The basic premise of this workout is to increase the intensity approximately every 5 minutes. I like it because it is mostly a steady workout that doesn't involve any big hills or sprints in the middle.

I ultimately like this one a little more than the Set 2 or 3, 20 minutes because it can be used for a nice short, fairly steady workout. There aren't any walk breaks for hills or sprints until the very end. The last two minutes are intense, but you are walking, and it seems like a good way to end this workout.