Curated Action
General Training

Curved Manual Treadmill Flying Sprint Intervals

On a curved manual treadmill, the person builds speed over three seconds, performs a five-second flying maximal sprint, then decelerates with ten seconds of walking.

1 min 34 sec
0:00 / 1:34
Video byKP Sports Performance
Original video
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Included in this routine

EP. 01 | Train Like a D1 Athlete | Speed and Plyometric Training

Coaching notes

Build up speed on a curved manual treadmill over 3 seconds, then unleash a 5-second flying maximal sprint targeting peak speed (above 21-23 km/h), followed by a 10-second walking deceleration.

Key points

  • Build up cadence smoothly before hitting top-end speed
  • Keep head up and drive knees and arms aggressively through the 5-second fly
  • Decelerate safely by letting the belt slide down while maintaining posture

Common mistakes

Looking down at feet or trying to brake abruptly on the curve.

Practice settings

Sets
3
Duration
5 sec
Rest
10 sec
Est. duration
1 min 34 sec
SpeedFull BodyMaximal Sprint Velocity

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