Tom Donaldson, head coach at Orangetheory Fitness Wandsworth, offers up a ‘Power’ treadmill session for you to try.

Tough treadmill session Men's Fitness UK

Treadmill Block 1 (5 ½ mins)

  • 30 secs Push (Push pace should challenge you and start to feel uncomfortable)
  • 30 secs Base (Base pace should be comfortable for a longer period, also used for active recovery)
  • 30 secs Push
  • 1 min Base
  • 30 secs Push
  • 90 secs Base
  • 30 secs Push
  • 30 secs All Out (All Out pace is everything you’ve got – they are short bursts so should be maximum effort)
  • 90 secs walking recovery

Treadmill Block 2 (4 ½ mins)

  • 30 secs Push
  • 1 min Base
  • 30 secs Push
  • 90 secs Base
  • 30 secs Push
  • 30 secs All Out
  • 90 secs walking recovery

Treadmill Block 3 (3 mins)

  • 30 secs Push
  • 90 secs Base
  • 30 secs Push
  • 30 secs All Out
  • 90 secs walking recovery

Treadmill Block 4 (1 min)

  • 30 secs Push
  • 30 secs All Out
  • 90 secs walking recovery

Treadmill Block 5 (2 mins)

  • 30 secs All Out
  • 1 min walking recovery
  • 30 secs All Out

Floor/Row Block 1 (12 mins)

  • 3 x (200m row + 10 x jumping lunges)
  • 6 x dumbbell lateral lunges
  • 8 x bodyweight squat jacks
  • 10 x bodyweight plank shoulder taps

Floor/Row Block 2 (9 mins)

3 rounds of:

  • 10 x weighted speed skater lunges 
  • 8 x dumbbell sumo squats to upright rows
  • 10 x plank jacks
  • 200m row
  • 10 x jumping lunges