In this 40-minute Treadmill Run, I dive into the science and strategy behind speed work, including the benefits of incorporating hills into your cardio routine. Taking this run outside? Try to pick a route ideally with long hills.

Join me as I break down common myths about HIIT, explain what HIIT actually is (and isn't), and discuss the importance of understanding cardio vs. resistance training. We’ll explore:

• The benefits of speed work versus continuous steady-state aerobic work
• When and how to use inclines effectively, including on a treadmill
• How to gauge when to push it and when to ease back
• Should we use heart rate zones when weightlifting?
• A deep dive into the cellular physiology behind these workouts and the differences between cardio and resistance circuits

And remember, this workout can be adapted for any cardio mode—walking, cycling, rowing, and more—by following the suggested effort levels. If you enjoy the session, there’s so much more in The Intuitive Runner app: 100+ audio workouts, full running programs, strength and mobility sessions, and exclusive challenges to keep you engaged all month long.

Download the app directly here: https://the-intuitive-runner.fitterapp.app/

For more information: www.theintuitiverunner.ca

Follow me on Instagram: @the_intuitive_runner or on Facebook at The Intuitive Runner

All music in these audio sessions is licensed for use through Artlist.