CHAPTER 7

TREADMILL TRAINING

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 TREADMILL TRAINING
The Why
The cardiovascular interval training at Orangetheory occurs while a member is working on the treadmill. All workouts
are designed to produce 12 or more minutes in the Orange and Red Zones, Zones 4 and 5, combined. When a member
accomplishes 12 or more minutes in Zones 4 and 5, EPOC will occur and a member will accomplish the “after burn”
effect.

The intervals are designed that all members, Power Walkers, Joggers, or Runners, can experience the same workout
and achieve the same metabolic boosting results.

How are our Treadmills Different?

Our treadmills at Orangetheory are specifically designed for our studios and for our workout in order to enhance member
experience. The customized features include a “flex deck”, simplified console, and adjusted quick touch buttons. The
“flex deck” is a shock absorption system which reduces impact on the joints for a more comfortable workout and quicker
recovery. This also allows members to workout more frequently and not fear overuse injuries related to impact.

The treadmill console has been simplified to only show the necessary parameters for an Orangetheory workout. On the
console, a member will see speed, distance, pace, time elapsed and incline. The console has also been adjusted to
include quick touch buttons for speed and incline so that a member can quickly transition for intervals. The treadmill
consoles do not include any pre-set workouts so that a member is receiving the full benefits of an Orangetheory workout
each time they step on a treadmill.

Each treadmill is placed in front of a mirror for multiple reasons. The mirrors are the primary communication between a
member on the treadmill and the coach. Members should never turn around while the treadmill belt is running but rather
make eye contact with the coach through the mirror. In addition, the coach can view a member’s facial responses during
exercise in the case that the member becomes out of control during the interval. The mirror also helps members watch
their form and technique and adjust as needed.

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Treadmill Functionality
Located on the center console or near the member ’s navel.

Fan
Located on the center console

Emergency Stop Card

Located in the center of the console, this chord should only be used in emergencies and not to end a workout

Speed/Incline Quick Touch

Speed and incline can both be controlled through quick touch buttons or manually through the plus and minus buttons
on the console. The OTF flat road is 1% incline.

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Proper Biomechanics
Over time, poor walking or running form and posture can result in injury and setback a member’s fitness goals. It is
important that coaches look for areas to improve the quality of movement and reinforce proper technique in all
components of the workout- floor, rower, and treadmill. Although all coaches are responsible for balancing multiple
tasks concurrently, which can be challenging, it is essential that coaches be aware of opportunities to add value by
coaching the treadmill. Utilizing a coaches strong Orange Eye, they can scan each member quickly to identify
opportunities to correct or enhance their movement and workout experience.

Power walking, jogging, and running mechanics are highly personal and determined by the strength and flexibility of
certain muscles in addition to body structure (build). While there are a number of schools of running form available in
the industry, at Orangetheory, our goal is to provide members cues and technique guidance that help increase efficiency
and improve safety. The following sections provide knowledge on how to coach efficient movement and maintain proper
posture to Orangetheory members in a group setting.

As confidence and effective class coaching improve over time, so too will the ability provide advanced power walking,
jogging, and running technique cues. As a new Orangetheory coach, leading a class can be extremely overwhelming
given the three components of the workout, multiple floor modalities, and timing. When first starting off, we encourage
new coaches to focus primarily on providing generalizable power walking, jogging, and running coaching cues to help
members improve efficiency and maintain safety when moving on the treadmill. Below are three general treadmill
movement cues all coaches should be comfortable providing members:

1. Head, Eyes, and Neck Position

Chin should be parallel to the ground and eyes looking straight ahead. Where the eyes focus is where the head
and spine will follow. Focus on keeping an open airway to maximize oxygen intake.

• “Treadmills, keep your eyes forward and look straight ahead into the mirror to check your form”
• “Treadmills, make sure your chin is parallel to the floor to help your breathing.”
• “Treadmills, imagine you have an Orange between your chin and your chest, hold your chin parallel to the
ground with squeezing the Orange and making juice”

2. Shoulder Position

Human beings often keep stress and tension in their upper back, shoulder, and neck areas. Moving with a rigid
upper back and shoulder area can result in discomfort and inefficient movement. Members should be coached to
rotate shoulders down and away from the ears and avoid holding tension in the shoulders as they should be relaxed
and moving easily.

• “Treadmills, relax your body and keep your shoulders away from your ears.”
• “Relax your shoulders and open your chest to ease your breathing.”
• “Treadmills, take a big deep breath in and let your shoulders drop towards the ground.”
• “Treadmills, imagine you’re about to chest bump the glass, take a deep breath, relax your shoulders, and keep
your chest focused forward”

3. Elbow/Arm Drive and Hands

Elbows should be bent at 90 degrees (or slightly less) and close to the body (but not touching). Elbows should move
forward and backward at the same speed as the lower body. Ideally, the left arm should drive forward as the right
leg is forward and vice versa. Arms and elbows should maintain the 90-degree bend as they move forward and
backward, providing balance and stability. If a member wants to increase cadence, arm drive should be increased.
Hands should be in an unclenched fist, moving below the chest and with a relaxed grip as if holding potato chips.

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 • “Treadmills, you’re looking for a light grip with your hands. Imagine you’re gripping one or two potato chips
between your fingers and palm and your goal is to not crush them.”
• “Treadmills, keep your arms at 90 degrees throughout your range of motion.”
• “Treadmills, remember that running and power walking is about moving forward as efficiently as possible. Your
arms and elbows are critical to running. Try keeping your shoulders away from your ears, elbows at 90 degrees,
a light palm grip, and movement forward as opposed to side to side”
• Zipper Test: while running or walking, the hands should never cross their “zipper,” or midline point of the body.
This creates spinal rotation and loss of power and velocity.
• “Treadmills, take a quick glance downwards. If you notice your hands and arms moving across your midline or
zipper, open your body position, and focus on driving them forward, not across the body.”

As a Coach gains additional experience, education, and confidence multitasking during an Orangetheory class and on
proper walking/running form, there are additional cues that can be used to enhance member experience and improve
running efficiency. These cues require more focus from the coach and should only be corrected on a one on one basis.

1. Knee Height

In order to increase walking and running efficiency, the height of the knee has a large impact on total speed.
Members should focus on maintaining a short, efficient stride. Knees should be slightly bent so that it bends naturally
when the foot hits the ground. When landing, members should strive to hit the ground lightly and then take off by
springing off the ground.

2. Cadence

When running, cadence should be roughly 160-180 steps per minute. This is determined by using just one leg and
counting the number of times that foot hits the ground in 30 seconds. Double that number to count for both legs and
then double that number again to come up with a step per minute cadence. As a member increases in speed, the
cadence should only increase slightly. Instead, the amount of ground contact decreases as speed increase.

3. Foot Position

Feet should be in line with the knee and hitting the treadmill in a controlled manner. Foot should land under your
hips, not out in front of your body. For Power Walkers, the foot should strike in a heel to toe pattern. For Joggers
and Runners, the foot should land mid-sole, in between the ball of the foot and arch. All members should avoid
heavy footsteps and focus on landing softly.

4. Engaging Anchors and Muscle Recruitment

Hips should be in line with your spine to ensure recruitment of glute muscles and further range of motion with leg
stride. If member is running with lumbar lordosis (increased curve and compression of the lower spine) they are not
able to recruit their core and glute muscles, two of the most important muscles needed for running.

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Most Common Errors
Following the previous two sections providing proper biomechanics and movement cues, this section will provide insight
into many common errors seen in Power Walkers, Joggers, and Runners. A brief description of the error and coaching
cues are found in each section. Should a coach see multiple members displaying the same error, providing guidance
and appropriate coaching cues to help members improve efficiency and reduce the error should be provided via the
microphone. Should errors be individual in nature, off microphone assistance is encouraged. While using the Orange
Eye and monitoring the treadmills, it is very easy to address the common errors and adjust help members achieve the
best results.

1. Holding onto Rails/Display

Coaches may find members holding onto the rails or display screen to maximize speed or for increased stability.
This should be avoided in order use proper walking and running biomechanics and prevent injury. For a member
who is holding on for increased stability, coaches must encourage them to decrease speed, stand appropriately (to
activate the core), and focus on their arm drive. In addition, holding onto the rails prevents core activation while
walking or running and decreases the ability of the trunk to stabilize the body.

2. Looking Down/Neck Position

Members may look down while walking or running. As previously mentioned, human beings often keep tension in
their upper back, shoulder and neck area and thus may experience increased discomfort or pain when moving on
a treadmill. In order to reduce upper back, shoulder and neck tension, members should be coached and educating
on relaxing their shoulders and keeping their eyes focused forward. Breathing will also improve with this posture
cue.

3. Jumping the Rails

Jumping the rails refers to members who use the side handles to lift their feet off of a moving treadmill belt and
place them on the side rails. While some members do this after an All-Out pace, others may do this to get a drink
or wipe off during a block. This can lead to hamstring and lower body injuries in addition to blood pooling. While on
the treadmill, the deceleration phase of running is very important to help slowly decrease the heart rate and keep
the member in control of their body. Members who jump the rails may also need education on properly controlling
their speed. This is a significant opportunity for a one-on-one personal touch focused on educating the members
on the “why” and importance of not jumping the rails.

4. Proximity to treadmill monitor

Some members run very close to the treadmill monitor and land on the front deck with each step. Members running
close to the front deck are unable to use proper treadmill biomechanics due to movement restriction. Members
should be encouraged to move away from the treadmill monitor at focus on short, quick strides.

5. Irregular breathing patterns

Breathing should always be in rhythm with movement. Sometimes, however, members hold their breath or breath
irregularly while on the treadmill. Coaches should encourage member to inhale through the nose and exhale through
the mouth during recovery periods and to keep a consistent breathing pattern while in working intervals.

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 6. Bending at the Waist

Members may struggle with bending at the waist, especially when moving up an incline or as fatigue sets in. Bending
at the waist occurs when member’s upper body is bending forward. To provide appropriate coaching, the member
should be educated on how to get their body back into good vertical alignment. This can be accomplished through a
focus on standing up straight to adjust the posture. The hip anchor should be pointed straight ahead and not tilted
forward. The trunk anchor should be upright and members moving at ‘full height’ which refers to no slouching.
Should a member have a rounded back or dropped chest, they should be encouraged to take a deep breath and
posture will often self-correct. A coaching cue to assist with bending at the wait or rounded shoulders is to have
members at Base pace only run a few steps with their hands clasped behind their back to open posture and correct
bending at the waist. This is done only at Base pace and with proper guidance by the Coach.

Treadmill Pace and Incline Parameters

All of our branded interval paces, speeds and incline references are indicated on each treadmill via the Treadmill
Parameter Card (pictured below). Coaches should always be sure to mention this place card to all Intros during the
warm up!

Base – Push – All Out

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Following the above education on proper biomechanics and movement efficiency on the treadmill, this section will offer
specific cuing during Base, Push, and All Out. When put together, coaches should be well versed on a number of
movement and pace cues to both personalize and enhance the member experience.

While members are working on the treadmill, there are four pacing cues Orangetheory coaches use to help members
train across intervals to achieve EPOC. Every member, regardless of whether they are a power walker, jogger, runner,
biker, or strider, will follow the same cues while adjusting their speed, incline, and resistance accordingly. As referenced
in Chapter 5, this section will provide insight into the practical components of EPOC and interval training at Orangetheory
as well as how to best coach each pace relative to the 5 heart rate zones.

Base Pace Parameters and Coach Cueing

• Power Walkers: 3.5-4.5 mph, 1-3% Incline (5.5-7 km/h, 1-3% Incline)
• Joggers: 4.5-5.5 mph, 1% Incline (7-9 km/h, 1% Incline)
• Runners: 5.5+ mph, 1% Incline (9+ km/h, 1% Incline)

Base pace can be described as a Challenging but Doable feeling and a pace that a member could maintain for about
20-30 minutes. This is the “aerobic zone”, or Zone 3, of the workout and is used as an “active recovery” to return to after
Push pace or after a walking recovery. Base pace is also used during the warm-up portion of the workout to help the
body prepare for interval training and increased speeds or incline. A member should also be able to return to Base pace
following a Push pace. Should a member not able to return to Base and maintain their intensity, a coach should educate
members on proper Base, Push, and All Out intensities. All paces are derived and built off of Base pace making it the
most critical pace for an intro to find and for members to be able to maintain consistently. As a member becomes more
conditioned, their Base pace will increase in order achieve 12 or more Splat points, minutes in Zones 4 and 5, and to
keep improving their fitness level. Small increases in Base pace (i.e. .1 to .3 mph) should be coached appropriately to
help members achieve continued success.

Pace Coaching Ques

• “Base pace is Challenging but doable”

• “This is the aerobic zone”
• “Treadmills, back to base in 3-2-1 base pace, this is your active recovery”
• “Treadmills, check your breathing here, try to inhale through your nose and exhale through your mouth to let
your heart rate come down before our next pace”
• A pace that you can maintain for 20-30 minutes – (this information can be used in the warm-up to describe base
pace)

Push Pace Parameters and Coach Cueing

• Power Walker: 4% Incline or Greater
• Jogger: About (~) 1-2 mph over Base pace, 1% Incline (about (~) 1.5-3 km/h over Base)
• Runner: About (~) 1-2 mph over Base pace, 1% Incline (about (~) 1.5-3 km/h over Base)

Push Pace is an uncomfortable feeling that occurs when Power Walkers increase their incline (as read on the template)
and Runners and Joggers increase their speed (“about 1-2 mph over Base pace”). At Orangetheory, members will
experience this pace (intensity) ranging from 30 seconds to 3 or more minutes (when multiple efforts are combined,
such as a hill climb). During this pace, members are trying to reach the Orange heart rate zone (zone 4). As previously
mentioned, should a member report their effort to feel in line with a Push pace (uncomfortable) but their heart rate zone
not quite in the Orange, this can be addressed individually. This is our “anaerobic” zone and Splat Points will be accrued
during a Push pace. Similar to Base, a members’ Push pace will change over time as their fitness level progresses. As
a member’s Base pace improves and they are able to consistently maintain it, their Push pace will also improve. For
Power Walkers, it is important that a Coach deliver the Push pace parameters for EACH interval. Push paces are always
cued from Base pace and to assist with member success, must be cued with the term, “about.”

Push Pace Coaching Ques:

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 • “Treadmills, you should feel uncomfortable during your next Push”
• “We have a 1-minute Push coming up, try to challenge yourself and make this faster than the 90 second Push
we just completed – keeping in mind that there will be a 1-minute Base pace to maintain following”
• “You are looking for 12 minutes or more in the Orange zone to get the after burn”
• “If you are not in the orange zone or feeling uncomfortable, increase your intensity by adding 1-2% inline PW’s
or .1-.3 mph Runners and Joggers”
• It is important to ask a member who is spending significant time in the Orange zone how they are feeling. These
questions should be asked one-on-one, off the microphone: “Do you feel dizzy or unable to recover?” or “Do
you feel in control of your body?”

All Out Parameters and Coach Cueing

• Power Walker: 10% incline or greater
• Jogger: 2 mph or more over Base pace (3+ km/h over Base pace)
• Runner: 2 mph or more over Base pace (3+ km/h over Base pace)

An All Out pace is maximal intensity and the fastest speed/highest incline of all the intervals. All Out paces will range
from 30 seconds to 1 minute and can occur after a Base pace, Push pace, or Walking Recovery. While in an All Out,
members should be working at an Anaerobic level but still be in control of their body and speeds. At this effort, many
members will reach Zone 4, and some Zone 5. It is critical to remember that Coaches should not coach members up
into the Red zone, zone 5, but let it happen organically. Like Base and Push paces, a members’ All Out pace will
dependent on their fitness level, length of All Out interval, and previous intervals. A treadmill block will always end with
an All-Out.

All Out Coaching Ques

• “You have a 1 minute All Out, this is going to be very uncomfortable”.

• “This is a maximal effort for your last All Out of the day.”
• “If you are in the red zone right now, make sure you are in control, if you need to pull back do so”
• “If you are in the red zone, check-in with yourself; how are you feeling?”
• It is important to ask a member who is spending significant time in the Red zone how they are feeling. These
questions should be asked one-on-one, off the microphone: “Do you feel dizzy or unable to recover?” or “Do
you feel in control of your body?”

Walking Recovery Parameters and Coach Cueing

• Power Walker, Jogger, and Runner 3-4 mph (4-6 km/h), 1% incline

After an All Out, all members will use Walking Recovery speeds to let the body and mind recover before the next interval,
treadmill, floor, or rower block. It is important that Coaches instruct members to run the speed down or decrease the
incline, rather than jumping the rails, after an All Out Effort into a walking speed as this is natural biomechanics for
walking and running. The Walking Recovery portion of the workout is to help members’ heart rates decrease and return
to the Green Zone, Zone 3, so that they will be ready to increase their heart rate again in the next interval.

• Walking Recovery Coaching Ques

• “Treadmills, everyone will be at 3-4 mph, 1% incline at a walking recovery in 3-2-1 walking recovery. Time to
let your heart rate come down”
• “We are trying to return to the green zone here”
• “Treadmills, you have a 1-minute walking recovery before our next 1 minute All Out”
• “Walking recovery in 3-2-1, walk it out treadmills, avoid jumping the rails”
• “Focus on controlling your breathing now and working to get your heart rate back down”

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Orangetheory Fitness’ Flat Road
When first pressing start on the treadmill, the incline will automatically begin 0%. All Orangetheory treadmill work is
done at 1% incline or greater at for Power Walkers, Joggers, and Runners. Members should always be coached to
always turn the treadmill to 1% incline as their lowest incline.

Block Set-up
While coaching, all intervals should be paired together to adequately prepare the members for what is coming in class
and best set them up for success. For example, if there is a 2-minute Push followed by a 1 minute All Out, members
should know about that All Out pace before beginning the 2-minute Push in order to strategize how they will tackle that
section. Similarly, if there is something extraordinary about the workout, the Coach should prepare the members during
the warm up. For example, if there are 10 All Out paces during the workout or three large hill climbs, the Coach should
mention the entirety of such efforts while explaining the type of workout and provide members with a strategy to best
complete the workout.

For example, “Treadmills, we’re going to be climbing a 5-minute hill in this block. Every 1 minute, you will add 2% incline
regardless of whether you are a Power Walker, Jogger, or Runner. The last minute will be at 11% incline. Get ready,
everyone had 2% incline, holding Base pace as long as you can up this hill, in 3, 2, 1, increased incline!”

Timing and Countdowns

Timing of the treadmills must be accurate!

Timing is a crucial component of the OTF workout that all Orangetheory Coaches must pay close attention to and try to
perfect. A Coach must be able to multi-task by engaging the Orange Eye during class, using the 3 C’s (Congratulate,
Correct, and Challenge), and accurately timing all intervals. From a member perspective, there is nothing worse than
being given, and mentally preparing, for 30 second All Out only to have it turn to a 40 second All Out due to poor timing
and time management by the coach.

To accurately keep track of the intervals, Coaches should use a traditional stop watch or wrist-worn stop watch. The
OTbeat, wall clocks, and cell phones should not be used to keep time.

There are numerous methods that a Coach may use to keep track of time. For the block below, the Coach could either
keep a running time or reset the timer at each interval. For example, on a running timer, the 3-minute Push would start
at 0:00 on the timer the 90 second Base would start at the 3:00 mark on the timer  the 2-minute Push would begin
at the 4:30 minute mark  the 1 minute All Out would begin at the 6:30 minute mark on the timer thus ending the block
at the 7:30 minute mark. These options are recommended when efforts are greater than one minute (i.e. 90 second, 2
minutes, etc.).

If a coach chooses to reset the timer in between each interval, the timer would run 0:00-3:00 for the 3-minute Push 
RESET  0:00-1:30 for the 90 second Base  RESET  0:00-2:00 for the 2-minute Push  RESET  0:00-1:00 for
the 1 minute All Out. Each pace (and countdown) can serve as a mental reminder to the coach as well to stop, reset,
and restart for the next pace. While using this method, it is important to reset the timer at appropriate times so that there
is not any delay in between intervals and time is added to the block. This option is recommended when efforts are less
than one minute (i.e. 45 seconds, 30 seconds, etc.).

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Countdowns at Orangetheory are designed to ensure member retention, clear
communication, and a consistent delivery across the global network. Countdowns
are as follows, Pace -> 3, 2, 1, -> Pace. For example, after setting up the treadmill
block, “Push pace in 3, 2, 1, Push!” or after setting up the All Out parameters, “All
out in 3, 2, 1, All Out!”

All parameters must be given prior to cueing a countdown. Due to the average
comprehension time of the human brain, delivering parameters before an OTF
countdown allows for members to prepare for the upcoming pace adjustments
both mentally and physically. Push, All Outs, and Walking Recovery parameters
should all be described prior to a countdown to ensure success and reduce delay
in adjusting for the specific efforts.

Once the treadmills are performing a pace, Coaches should dig into their
knowledge base of cues like those previously mentioned to challenge members.
These cues can include challenging members to get uncomfortable during a Push
pace or adding .1-.3 more to the speed during an All Out. Coaches should get in
the habit of providing a halfway point check-in during treadmill efforts (i.e. 90
seconds into the below 3-minute Push), setting up the specific parameters of the
next effort with 30 seconds remaining in the current effort, and then a next pace,
3, 2, 1, pace, countdown. Breaking it down, treadmill cueing should flow as
follows:

• Halfway point check-in (read the effort of the group and heart rate response, and coach appropriately as
previously described)
• With 30 seconds remaining in the current effort, coaches should set up the parameters of the next effort. For
example, in the below block, at the 1:40 mark of the 2-minute Push, coaches should say, “treadmills, we’re
quickly approaching a 1 minute All Out, Power Walkers that is an incline of 10% or greater, Joggers and
Runners, 2 or MORE MPH above Base pace. Time to get very uncomfortable, All Out in 3, 2, 1, All Out” (then
turn up the music).”

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Treadmill Program Design
In this section, you will find examples of various types of templates, unique program designs, and guidance on how to
interpret and coach them correctly. New coaches should take time to familiarize themselves with each of these blocks
and formats to ensure proper delivery when they are found in the template design.

30/30 Template
A 30/30 template with one large block and alternating Push and Base paces finishing with one All Out. Take note that
the Push pace decreases in time each interval. At the bottom, a distance goal is listed for this block and should be
communicated to members. This communication is crucial to appropriately challenging members and setting realistic
goals.

Run/Row Template
This template is an example of a Run/Row template. The members will walk, jog, or run a set
distance at a specific incline and then row for distance until completion. Note that distance and
incline are inversely related and as the distance increases, the incline decreases. Coaches
must also take note of the different distances for Power Walkers (PW), Bikers, and Striders.

• The Power Walker Distance is ½ of the Jogger/Runner Distance

• The Strider Distance is 3x the Jogger/Runner Distance
• The Bike Distance is 4x the Jogger/Runner Distance

For international countries, please note that distances are described in meters for ease
of member interpretation and clarity of delivery by coaches.

Progressive Push Pace

A 4-minute Progressive Push to start off Tread Block
2. In this block, members should be coached to start
about .3-.5 mph (.5-.8 km/h) above their Base pace
for Joggers and Runners or at 4% for Power Walkers
and increase their speed .3-.5 mph (.5-.8 km/h) or 1-
2% incline (PW’s) every minute. After the Progressive
Push, members will go into a 2-minute Base pace. This block is timed by the
Coach and guidance should be given each minute.

Example: “Treadmills, we’re beginning Tread Block #2, which is 10.5 minutes
total. We are starting a 4-minute progressive Push pace. Power Walkers,
your incline starts at 4% and Joggers/Runners, yours speed at .3-.5 mph
above Base pace. Each minute, you’re doing to add 1-2% incline Power
Walkers and Joggers Runners, an additional .3-. 5 mph. Let’s begin your
progressive Push in 3, 2, 1, progressive Push!”

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Power Walk/Jog/Run/Bike/Stride for Distance
Tread Block 1 begins with a 6-minute Run for Distance. Members
should be coached to clear out their treadmill screen by double pressing
the stop button and beginning at the same time. Distance goals are
listed and should be communicated to members for motivation. The
coach times this entire block, encouraging members to perform to the
best of their individual ability and try to achieve a personal best.

Endurance Template

A template with longer blocks on the treadmill which include longer Push and Base
Paces. Each block finishes with an All Out. Notice, in Block 1, the Push Paces stay
at 90 seconds each time while the Base Pace increases making it harder to
maintain a Base Pace each time.

Example: “Treadmills, your first block is 12 minutes long. Your goal is to maintain
a consistent Base pace following each 90 second Push. We have a total of four
(4) 90-second Push paces with Base paces increasing in time by 30-seconds.
Let’s get started with the first 90 second Push pace, followed by a 30-second
Base pace. Power Walker’s 6% incline or greater, runners and joggers, about 1 to
2 mph above Base pace. 90 second Push pace in 3, 2, 1, Push!”

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Strength Template
A template with mid-range treadmill blocks and added incline to increase lower body
strength. It is important to notice the change in incline with each interval and the
relationship of Power Walking inclines vs. Jogger and Runner inclines. Coaches should
coach members on the Bike or Strider to add or subtract about 1-2 gears on the Bike or
Strider for every 1% incline increased or decreased for the Joggers and Runners.

Example: “Treadmills, today is strength day which means inclines! Whoop! We’re going
into our first treadmill block, which is 6 minutes long total. It’s going to have one hill midway
through. For now, let’s focus on your first Push pace. It’s going to be 2 minutes, followed
by a 1-minute Base pace. Power Walkers, incline at 5% or greater, runners and joggers
about 1 to 2 mph above Base pace! Two-minute Push pace in 3, 2, 1, Push!”

Power Template

A treadmill block with numerous Push Pace/All Out intervals. Notice, the All Out’s stay
at 1 minute each time while the Push pace decreases by 15 seconds until the block
finishes with just a 1 minute All Out. In addition, the first two Walking Recovery
sections are 30 seconds Walking Recovery and 30 seconds of Base while the final
30 second Walking Recovery does not include Base Pace. Coaches should focus on
challenging members to progressively get a little faster or a little higher incline on the
treadmill with each All Out.

Example, “treadmills, your first block is just under 9 minutes long. We have four, one
minute All Out’s with decreasing Push paces before. Each All Out will be one minute.
Your goal is to improve by 1% incline each All Out PW’s and .1 mph each All Out
Joggers and Runners – always finishing stronger than you started!!”

Progressive Incline Template

On this Strength block of an ESP template, members will be coached to
increase incline 1% every 30 seconds for 2.5 minutes, adjusting speed
accordingly. Then, they will hold a 90 second Base Pace at 1% incline for
Joggers and Runners and 1-3% for Power Walkers. Finally, members will
be coached to raise the incline up to 5% (Joggers and Runners) or 9%
(Power Walkers) and decrease the incline 1% every 30 seconds for 2
minutes until they finish with an All Out. Notice that while Joggers and
Runners are at 1% for the final All Out, Power Walkers will take the incline
back up to 10% or greater. Members using the Bike and Strider should be
coached to add 1-2 gears for every 1% incline. When Joggers and Runners
return to 5% incline, members on the Bike and Strider should return to the
highest gear they previously held before Base Pace.

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Example: “Treadmills, block #2 is 6.5 minutes long and focused on strength. We’re going to climb a 2.5-minute hill, get
a little recovery on flat ground, then come back down the same hill! Get ready!! Power Walkers, your starting at 5%
incline or greater, keeping in mind we will increase 1% every 30-seconds. Runners and Joggers, Push pace (About 1 –
2 mph above Base) at this 1% incline, knowing you’re going to be increasing by 1% every 30 seconds. PW’s 5% incline
or greater, Runners and Joggers, Push at 1% incline, 3, 2, 1, Push!”

How to Coach a Member to Progress

Changing Base Pace based on tenure and type of workout
As previously mentioned, Base pace for members should change depending on their fitness level and the type of
workout. A Coach should challenge a member who has used the same Base pace for an extended period of time to
increase their Base pace to see increased results. As the body becomes increasingly more efficient in fitness, it will
need new stimuli to continue to change and improve.

How to Challenge a Power Walker who wants to become a jogger

For a member who expresses interest in becoming a Jogger but is currently a Power Walker, there are many options
to help encourage their progress. To begin, this member could spend the majority of the workout Power Walking and
try to jog during All Out’s. Once a member can maintain a maximal effort speed during the duration of an All Out, they
should start Jogging during Push Pace and working as a Power Walking/Jogger combination. After they have increased
their jogging capabilities, they should try jogging for a short block (5 minutes or less) at a time.

How to Challenge a Member who has not been achieving 12 or more Splat Points
How to Challenge a Member who has not been achieving 12 or more Splat Points

As a member becomes more conditioned but does not increase their speed or inclines, they will have trouble reaching
12 or more Splat points during the workout. Some members will want to lower their heart rates in the OTbeat system to
achieve an optimal number of Splat Points but this will skew their true Heart Rate zones, calorie burn, and overall
results. Instead, encourage members to increase the range between their Base Pace, Push Pace, and All Out speeds.

Maintenance

• Treadmill maintenance log

Cleaning

• Wipe down front rail, side rails and back rail (choose a mild cleaning solution that will not damage the treadmills,
e.g. Simple Green)
• Wipe down treadmill console (as needed)
• Spot clean mirrors in front of the treadmills (check for smudges and sweat marks)
• Re-set all treadmills to incline 0%

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