Home>Misc>Featured>How To Set Up Interval Training On A Treadmill

How To Set Up Interval Training On A Treadmill How To Set Up Interval Training On A Treadmill


How To Set Up Interval Training On A Treadmill

Learn how to set up interval training on a NordicTrack treadmill with this featured guide. Take your workouts to the next level and achieve your fitness goals faster.

(Many of the links in this article redirect to a specific reviewed product. Your purchase of these products through affiliate links helps to generate commission for Runningshorts.com, at no extra cost.)


Interval training has become increasingly popular among fitness enthusiasts due to its effectiveness in burning calories and improving cardiovascular endurance. This type of training involves alternating between high-intensity bursts of exercise and recovery periods. While interval training can be done with various exercises, using a treadmill, such as the NordicTrack, offers convenience and versatility.

In this article, we will guide you on how to set up interval training on a treadmill, specifically the NordicTrack. Whether you’re a beginner looking to incorporate more intense workouts into your routine or an experienced athlete seeking a new challenge, interval training on a treadmill can help you reach your fitness goals.

Before we dive into the specifics, it’s important to note that interval training is a demanding workout and may not be suitable for everyone. If you have any existing health conditions or concerns, it’s recommended to consult with a healthcare professional before starting any new exercise program.

With that said, if you’re ready to push your limits and take your treadmill workouts to the next level, let’s get started!


Step 1: Setting up the treadmill

Before you begin your interval training session on the NordicTrack treadmill, it’s essential to ensure that the machine is properly set up and adjusted to your specific preferences. Follow these steps to set up the treadmill:

  1. Position the treadmill: Find a suitable location in your home or gym with enough space for the treadmill. Make sure there is ample clearance around the treadmill for your safety.
  2. Adjust the incline: Depending on your fitness level and the intensity you desire, adjust the incline of the treadmill. A slight incline can help simulate outdoor running conditions and engage more muscle groups.
  3. Set the speed: Choose a starting speed that suits your fitness level. If you’re a beginner, start with a slower pace and gradually increase it as you become more comfortable and confident.
  4. Attach the safety key: The safety key is an important feature that ensures the treadmill stops immediately in case of an emergency. Attach the safety key to your clothing or clip it to your body to prevent accidents.
  5. Check the console: Familiarize yourself with the console and make sure all the features are functioning properly. Ensure that the incline and speed buttons are easily accessible during your workout.
  6. Test the treadmill: Before you begin your interval training, take a few minutes to walk or jog on the treadmill to ensure that everything is in working order. Pay attention to any unusual noises or vibrations.

By taking the time to properly set up the treadmill, you can ensure a safe and effective interval training session. Once the treadmill is ready, it’s time to move on to choosing the interval training method that suits you best.


Step 2: Choose your interval training method

Interval training offers a variety of methods to customize your workout and target different fitness goals. Here are a few popular interval training methods that you can choose from:

  1. Time-based intervals: With this method, you alternate between a high-intensity period and a recovery period based on a predetermined time. For example, you can sprint for 30 seconds and then recover for 1 minute.
  2. Distance-based intervals: Instead of timing your intervals, you can base them on distance. For instance, you can sprint for 200 meters and then walk for 400 meters to recover.
  3. Ratio-based intervals: This method involves setting a ratio between work and recovery periods. A common ratio is 1:2, where you work at a high intensity for 30 seconds and recover for 1 minute.

When choosing your interval training method, consider your fitness level, goals, and personal preferences. Experiment with different methods to find the one that challenges you while still being sustainable for the duration of your workout.

Additionally, you can incorporate variations into your intervals, such as increasing the intensity or duration of the work intervals, decreasing the recovery time, or adding incline levels to intensify your workout.

Remember to listen to your body and adjust your intervals accordingly. Don’t push yourself too hard, especially if you’re new to interval training. Start with shorter intervals and gradually increase the intensity and duration as you build your stamina and fitness level.

Now that you have chosen your interval training method, let’s move on to the next step: warming up.


Step 3: Warm-up

Before diving into your interval training session on the NordicTrack treadmill, it’s crucial to warm up your body and prepare it for the high-intensity workout ahead. A proper warm-up helps increase blood flow to your muscles, loosens your joints, and gradually raises your heart rate. Here are some steps to follow for an effective warm-up:

  1. Start with some light cardio: Begin your warm-up with 5-10 minutes of light cardio exercises, such as brisk walking or slow jogging on the treadmill. This will gradually elevate your heart rate and warm up your muscles.
  2. Incorporate dynamic stretches: After the initial light cardio, incorporate dynamic stretches that target the major muscle groups. Perform movements like leg swings, arm circles, walking lunges, and high knee raises to enhance flexibility and range of motion.
  3. Add specific warm-up exercises: Depending on the muscles you’ll be targeting during your interval training, consider adding specific warm-up exercises. For example, if your interval training will involve sprints, do a few short bursts of increasing speed to prepare your leg muscles.
  4. Focus on mobility: Prioritize mobility exercises that increase joint mobility and activate muscles. Perform exercises like shoulder rolls, hip circles, and torso twists to prepare your body for the movement patterns involved in your interval training.

Remember to perform each warm-up exercise with controlled movements and avoid static stretching, as it can hinder your performance. The goal of the warm-up is to gradually increase your heart rate and body temperature without causing fatigue.

By dedicating a few minutes to warm-up exercises, you’ll reduce the risk of injury and optimize your performance during the interval training session. Once you’ve completed the warm-up, it’s time to move on to the next step: setting your interval times and speeds.


Step 4: Set your interval times and speeds

Setting your interval times and speeds is a crucial step in structuring an effective interval training session on the NordicTrack treadmill. This step allows you to tailor the workout to your fitness level, goals, and preferred intensity. Here’s how you can set your interval times and speeds:

  1. Determine your work and recovery durations: Decide how long you want your high-intensity work intervals and recovery intervals to be. Typically, work intervals range from 20 seconds to 2 minutes, while recovery intervals can be equal to or longer than the work intervals.
  2. Choose your high-intensity speed: Determine the running or jogging speed you want to maintain during your work intervals. This speed should be challenging but still manageable and sustainable for the duration of the interval.
  3. Select your recovery speed: Determine the speed at which you’ll recover during the rest intervals. This speed should allow you to catch your breath and lower your heart rate before the next work interval.
  4. Program your intervals on the treadmill: Once you have determined your desired interval times and speeds, you can program them on the NordicTrack treadmill’s console. Most treadmills offer interval training programs where you can input your desired times and speeds. Alternatively, you can manually adjust the speed as you transition between work and recovery intervals.

It’s important to note that the interval times and speeds you choose should challenge you but still be within your capabilities. Gradually increase the intensity and duration of your intervals as you progress in your fitness journey.

Remember to listen to your body during the workout. If you find a certain speed or interval duration too difficult, adjust it accordingly to avoid overexertion or injury. It’s always better to start conservatively and gradually increase the intensity as you become more comfortable and stronger.

Now that you have set your interval times and speeds, it’s time to put it all into action and begin your interval training on the NordicTrack treadmill.


Step 5: Begin the workout

Now that you have set up your interval times and speeds on the NordicTrack treadmill, it’s time to start your interval training workout. Follow these steps to make the most out of your session:

  1. Position yourself on the treadmill: Stand on the side rails of the treadmill and ensure that you have a secure footing. Once you feel stable, press the start button to begin the treadmill’s motion. Step onto the moving belt and find your comfortable stride.
  2. Start with a warm-up interval: Begin your workout with a warm-up interval to ease into the high-intensity portion. Set the treadmill at a moderate pace that allows you to jog comfortably. This will help prepare your body for the upcoming intense intervals.
  3. Transition into the work intervals: After the warm-up period, increase the treadmill speed to the desired high-intensity level. Push yourself to maintain this pace for the designated work interval, whether it’s a specific time or distance. Focus on proper form and engage your muscles throughout the interval.
  4. Recover during the rest intervals: As soon as the work interval ends, decrease the treadmill speed to the recovery level you have chosen. Use this time to catch your breath, lower your heart rate, and prepare for the next set of work intervals.
  5. Repeat the work and rest intervals: Continue alternating between work and recovery intervals for the prescribed number of sets or until you’ve reached your desired workout duration. Remember to pace yourself and listen to your body’s signals. If needed, adjust the speed or duration of the intervals to ensure you can complete the workout comfortably.
  6. Monitor your form and breathing: Throughout the workout, pay attention to your posture, stride, and breathing pattern. Maintain good posture, keep your core engaged, and take deep breaths to fuel your muscles with oxygen. Avoid hunching over or shallow breathing, as this can hinder your performance.

Interval training on the NordicTrack treadmill can be intense, so it’s normal to feel challenged and pushed to your limits. However, always prioritize safety and listen to your body. If you experience any pain or discomfort, slow down, or stop the workout if necessary.

By following these steps, you’ll be able to maximize the benefits of interval training and take your fitness to new heights. After completing the workout, it’s important to cool down and recover properly, which leads us to the next step.


Step 6: Cool-down

After completing your interval training session on the NordicTrack treadmill, it’s crucial to take the time to cool down and allow your body to recover properly. Cooling down helps gradually transition your body from high-intensity exercise to a resting state and promotes efficient recovery. Here’s how to properly cool down:

  1. Decrease the treadmill speed: Gradually decrease the speed of the treadmill to a slow walking pace. This will allow your heart rate to gradually decrease and prevent blood pooling in your legs.
  2. Continue walking: Walk on the treadmill at a slow pace for 5-10 minutes. This gentle movement helps flush out metabolic waste products from your muscles and aids in the recovery process.
  3. Stretch your muscles: Once you’ve finished walking, incorporate static stretches to target the major muscle groups you worked during your interval training. Stretching can help prevent muscle tightness and improve flexibility. Focus on your calves, quadriceps, hamstrings, hips, and upper body.
  4. Take deep breaths: While stretching, take deep breaths to relax your body and promote a sense of calm. Deep breathing can also help lower your heart rate and bring your body back to a relaxed state.
  5. Hydrate: Replenish your fluid levels by drinking water or a sports drink. Interval training can be intense and dehydrating, so it’s essential to hydrate post-workout to facilitate proper recovery.

Cooling down not only helps prevent muscle soreness but also assists in reducing the risk of injury and allows your body to gradually return to its pre-workout state. It’s an essential part of any exercise routine, including interval training on the NordicTrack treadmill.

Remember, cooling down should be a gentle and controlled process. Avoid suddenly stopping all activity, as this can cause dizziness or lightheadedness. Take the time to cool down properly and give your body the recovery it needs.

Now that you’ve completed the cool-down, it’s time to reflect on your workout and track your progress for future reference.


Step 7: Track your progress

Tracking your progress is an essential aspect of any fitness journey, including interval training on the NordicTrack treadmill. By monitoring your performance and improvements over time, you can stay motivated, set new goals, and make necessary adjustments to your training. Here are some ways to track your progress:

  1. Keep a workout journal: Maintain a journal or use a fitness tracking app to record your interval training sessions. Note down the duration, interval times, speeds, and any observations or feedback about how you felt during the workout. This will allow you to look back and see your progress over time.
  2. Use a heart rate monitor: Invest in a heart rate monitor to accurately track your heart rate during the workout. Monitoring your heart rate can help you gauge the intensity of your intervals and ensure you’re hitting your target heart rate zones.
  3. Track distance or time covered: If you prefer distance-based intervals, use the treadmill’s built-in distance tracker or a GPS-enabled device to monitor the distance you cover during each interval. Alternatively, track the total time you spend on the treadmill during each session.
  4. Record personal records: Note down any personal records you achieve, such as the fastest sprint speed, longest distance covered, or the highest incline level you can handle. Celebrating these milestones can boost your confidence and provide motivation to push further.
  5. Periodic fitness assessments: Conduct periodic fitness assessments, such as measuring your resting heart rate, timed runs, or body composition analysis. These assessments can provide valuable insights into your overall fitness progress and help you identify areas of improvement.

Consistency is key when it comes to interval training. Regularly reviewing and tracking your progress helps you stay accountable to your goals and allows you to make informed decisions about adjusting your workout routine when necessary.

Additionally, remember to celebrate even the small victories along the way. Progress may not always be linear, but by tracking your improvements, you’ll be able to see the bigger picture of your fitness journey.

By implementing these tracking methods, you’ll have a clear gauge of your progress and be able to make informed decisions for future interval training sessions on your NordicTrack treadmill.



Interval training on the NordicTrack treadmill can be a highly effective way to improve your cardiovascular fitness, burn calories, and challenge your body. By following the steps outlined in this article, you can set up and execute an interval training session that suits your fitness level and goals.

Setting up the treadmill correctly, choosing the right interval training method, and warming up properly are essential steps to ensure a safe and effective workout. By selecting your desired interval times and speeds and following through with the workout, you can push your limits and achieve new levels of fitness.

Remember to listen to your body, adjust the intensity as needed, and always prioritize safety. Cooling down and properly tracking your progress are vital components of a well-rounded interval training routine. By cooling down, you allow your body to recover gradually and reduce the risk of injury. Tracking your progress keeps you motivated and helps you see how far you’ve come on your fitness journey.

Whether you’re a beginner or an experienced athlete, interval training on the NordicTrack treadmill offers a versatile and accessible way to enhance your workouts. Experiment with different interval training methods, challenge yourself, and have fun while pushing your limits.

Now that you have a comprehensive understanding of how to set up interval training on the NordicTrack treadmill, it’s time to lace up your running shoes, hop on the treadmill, and experience the power of this high-intensity workout. Get ready to crush your fitness goals and take your training to the next level!