Build endurance and strong legs with this challenging 30-minute treadmill hill pyramid workout. The time will fly by as you work you way though these hills. 30 minutes later you’ll be a sweaty mess but will have put in a ton of work you can feel proud of.

Table of Contents

30 Minute Treadmill Hill Pyramid Workout

Here is today’s treadmill hill pyramid workout.

Run Details

I ran at 6.5 mph most of the way and finished the last 2 minutes at 8 mph. After the first hill, I thought the 6.5 mph was going to be to easy, but I’m glad I stayed at that pace because it got a lot harder.The transition from the second to third hill is a tough one, there isn’t much time to recover so just push through and keep going!

Hill Climb #1

  • 0-1 min – 0%
  • 1-2 minute – 2%
  • 2-3 min – 0%
  • 3-4 min – 4%
  • 4-5 min – 0%
  • 5-6 min – 6%
  • 6-7 min – 0%
  • 7-8 min – 8%
  • 8-9 min – 0%
  • 9-10 min – 10%

Hill Climb #2

  • 10-20 min – Repeat Hill #1

Hill Climb #3

  • 20-21 min – 0%
  • 21-22 min – 12%
  • 22-23 min – 0%
  • 23-24 min – 10%
  • 24-25 min – 0%
  • 25-26 min – 8%
  • 26-27 min – 0%
  • 27-28 min – 6%
  • 28-29 min – 4%
  • 29-30 min – 2%

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Instructions for a 30-minute hill climb workout.