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Treadmill HIIT Beta Testing Guide

Please read this guide before your first workout.

How to Perform a Treadmill HIIT Workout

Before Day 1 Workout

  • Wear a smartwatch or fitness band capable of recording heart rate.
  • Ensure workout recovery time information is available after training.
  • Use a treadmill that allows quick speed adjustments.

Workout Setup

Treadmill
  1. Press Quick Start.
  2. Set incline to approximately 1.5.
Watch / Fitness Band
  1. Workout
  2. Indoor Run
  3. Start Workout

Warm-Up

Warm-Up
Walk at 2.0 mph for 3 minutes.

HIIT Cycle

Repeat the following sequence:

PhaseDurationSpeed
Slow Walk30 sec2.0 mph
Fast Walk30 sec3.0 mph
Easy Run30 sec4.0 mph
Fast Run40 sec5.0 mph
Sprint20 sec6.0 mph
Notes
  • The final two speeds should be adjusted according to your fitness level during Day 1. Future speed adjustments will be guided by your HIIT evaluation results.
  • Select speeds that allow you to maintain good balance and control.
  • The recommended intensity is the highest level at which you can complete approximately 8 cycles.

Recovery Phase

After each sprint:

  • Press STOP or reduce treadmill speed.
  • Walk slowly for recovery.
Recommended Recovery

Recommended recovery speed: Less than 2.0 mph

Recommended recovery duration: 30 seconds to 1 minute

Recovery is complete when your breathing changes from heavy and rapid to controlled and comfortable.

If STOP was pressed:

  1. Press Quick Start again.
  2. Increase speed and continue the next cycle.

End of Each Workout

  1. Press STOP on the treadmill.
  2. Wait until the treadmill has completely stopped.
  3. Stop the workout on the smartwatch or fitness band.

After Each Workout

  1. Capture the heart rate chart screenshot.
  2. Capture the training details screenshot.
  3. Upload both screenshots to the HIIT evaluation website.

How to Capture Valid Screenshots

Heart Rate Chart Screenshot

Huawei Health Example

  1. Open Huawei Health.
  2. Tap Exercise Records.
  3. Open the completed workout.
  4. Tap the Charts tab.
  5. Tap the heart rate chart.
  6. Take a screenshot.
Requirements
  • The heart rate chart should fill most of the screen.
  • The screenshot should be in horizontal orientation.
  • The entire heart rate chart should be visible.
  • The heart rate curve should be clear and readable.

Training Details Screenshot

Huawei Health Example

  1. Open Huawei Health.
  2. Tap Exercise Records.
  3. Open the completed workout.
  4. Tap the Details tab.
  5. Tap the top-right button.
  6. Tap the top-right button again.
  7. Tap the three-dot button at the bottom.
  8. Select Save Image.
Requirement
The generated image should contain the complete workout summary.