10% at 10KPH Treadmill Challenge | Boost Your Fitness Fast! - Lee Grantham

Aug 13, 2025

Intro: This is a quick summary of 10% at 10KPH Treadmill Challenge | Boost Your Fitness Fast! from the Lee Grantham channel. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points:

Use a treadmill with a 10 % incline and set the speed to roughly 10 km/h (adjust up or down based on your fitness).
The session is 10 repetitions of 2 minutes hard effort followed by 1 minute easy recovery.
Warm‑up for 5‑10 minutes, gradually raising the incline (3‑5 %) and speed until you can comfortably hit the 10 % grade.
Focus on powering the effort with glutes and hamstrings; keep a strong, upright posture and drive your arms.
Monitor heart rate: aim for ~160 bpm during work intervals and let it drop to ~130 bpm during recovery – the faster the drop, the fitter you are.

Workout Example:

Warm‑up – 5‑10 min easy jog, gradually increasing incline to 4‑5 % and speed to 6‑8 km/h.
Main set – 10 × {2 min @ 10 % incline, 10 km/h (or your comfortable speed) → 1 min easy (walk or very slow jog) }.
Cool‑down – 5 min easy jog/walk, lowering incline back to 0 %.

Practical tips:

If 10 km/h is too fast, start at 6‑8 km/h and still keep the 10 % grade; the key is the steep hill, not the speed.
Keep a water bottle handy; the short recovery helps re‑hydrate and bring the heart rate down.
Track your heart‑rate trends over weeks to see fitness gains or early signs of fatigue.

Closing Note: Give the 10 %/10 km/h treadmill challenge a go today and tweak the speed or incline to suit your current fitness. You can easily set the intervals in the Pacing app and watch your strength and speed improve week by week. Happy running!