12 Week Muscle Building
Progressive hypertrophy plan engineered to add visible muscle.
See what's insideCardio · Compound
Treadmill Sprinting
Treadmill Sprinting - a cardio movement targeting the cardio.
HD video
01 · Overview
What it is & why it matters
Treadmill Sprinting is a conditioning movement that elevates heart rate and trains the cardio for sustained output. Use it for steady-state work, intervals, or as a warm-up to prime the body for heavier training.
02 · Execution
Step-by-step instructions
- 01
Setup
Step onto / mount the treadmill with a tall posture and a relaxed grip. Set a pace you can hold for the full work interval.
- 02
Warm-up
Spend the first 2–3 minutes building intensity gradually - never start at full effort cold.
- 03
Work pace
Settle into a rhythm where breathing is controlled (nose-in, mouth-out) and form stays clean.
- 04
Cooldown
Reduce intensity for the final minutes and finish with light mobility for the working joints.
03 · Coaching
Pro tips
- Build duration before intensity - get 20–30 minutes comfortable before pushing pace.
- Track heart rate zones to keep easy days easy and hard days hard.
- Stay tall through the torso - slumping shortens breathing capacity.
04 · Avoid
Common mistakes
✕
Going too hard, too soon - burns out the session early.
✕
Holding the rails for support, which removes the training stimulus.
✕
Skipping the warm-up and cooldown.
Onyx programs
Train this with an Onyx program
Beginner Strength
Master the big lifts with linear progression and zero guesswork.
Download in App
Lower Body Specialization
An 8-week block to bring up lagging legs and glutes.
See what's inside