Quote Originally Posted by soulstealer View Post
set the incline on 3.5 for Steady state speed = a very fast pased walk heart rate should be around 65-68% of your max (usually around 3.3-3.5MPH)
and 2.5 incline for hiit balls out fastest speed you can physically move until your body fails to produce the energy needed followed by a moderate paced walk

2 hit sessions a week lasting between 8-20 minutes(dependent solely on your how long your blasting sessions run Example: 30sec balls out followed by 1 minute walk is all you can handle session is 9 minutes in length if you can handle 1minute followed by 1 minutes then start bumping your time 8-10-12-14 till you hit 20 minutes....)

3-4 sessions steady state should be burning around 550kcals an hour on the treadmill...
scratch that ....i didnt see this my bad.