How To. 1  Start with the warm-up, gradually increasing either your speed, incline, or both every 2 minutes so that you get the body warm and ready for higher intensities. 2  Use the first 5 minutes to get up to a moderate pace. This is your baseline pace, or around a Level 5 on this Perceived Exertion Chart. For the next 12 minutes, you'll do four 1-minute work set, which pushes you out of your comfort zone. For the work sets, you can either increase your speed or your incline.
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