Applies to: Atmos Home Treadmill — SL Console
An Interval workout on your Atmos Home Treadmill with the SL console alternates a faster working pace with a slower recovery pace, changing the belt speed for you. Choose HIIT for speed, or Endurance for longer runs. This article shows how to set the number of intervals, your active and recovery speeds, and your weight, and what to expect when the speed changes automatically.
Read the steps below, or watch the short video.
Two patterns to choose from
| Pattern | What it does | Good for |
| HIIT | Roughly 30 seconds of work to 90 seconds of recovery. | Building speed and VO2 max. |
| Endurance | Roughly 3 minutes of sustained effort to 1 minute of recovery. | Building endurance for 5K and longer runs. |
Setting it up
- Press INTERVAL in the Workouts panel.
- Use the arrows to choose HIIT or Endurance, then press ENTER.
- Choose how many intervals you want. The total workout time updates on the display as you change the number, so you can land on a length that suits you. Press ENTER.
- Enter your active speed — the pace you will work at — and press ENTER.
- Enter your recovery speed and press ENTER. Pick something you can comfortably hold, since this is where you catch your breath.
- Enter your weight and press ENTER.
- Accept the warning. The console displays “Speed will increase automatically during this program.” Press ENTER to confirm you have read it.
- The console counts down from three, then the belt starts.
Important This workout changes the belt speed on its own. Before you start, know where the red STOP key is and make sure the emergency stop cord is clipped to your clothing. |
During your workout
You can still adjust speed and incline by hand at any point — the treadmill picks the pattern back up from wherever you leave it. Press COOL DOWN when you want to switch into cool down mode.
Troubleshooting
- The pace feels too hard once it starts. Use the SPEED down arrow. If it is still too much, press STOP and set the workout up again with a lower active speed.
- I want a longer workout. Add more intervals at step 3. The display shows the total time so you can see the effect before you commit.
- The console will not move past the warning. Press ENTER, not GO. The warning has to be accepted before the workout will begin.
Safety Because the belt speeds up without warning, clip the emergency stop cord to your clothing before every interval workout, and stay within the walking surface as the pace changes. |