TWHEELS Exercise Library

Sprinting Machine Training: Technique and Intervals

6 ÜbungenZusammengestellt von Lena Brunner

The Sprinting Machine runs without a motor: You set the pace, and the belt follows you. Accelerate at the front, maintain your pace in the middle, and slow down farther back. This makes the Curved Treadmill ideal for technique work, intervals, and sprints.

Here you’ll find six workouts, from getting to know the curved running surface for the first time to sprint training, including the most important technique points for a clean running style.

Muskelgruppe
Level
Technique basics on the curved treadmill auf dem Sprinting machine made of oak wood - TWHEELS
Full body

Technique basics on the curved treadmill

5-10 minBeginnerWarm-up
10-minute intro: walking and easy jogging auf dem Sprinting machine made of oak wood - TWHEELS
LegsGlutes

10-minute intro: walking and easy jogging

10-12 min, 2-3x per weekBeginnerEndurance
15 minutes of easy steady running auf dem Sprinting machine made of oak wood - TWHEELS
LegsGlutes

15 minutes of easy steady running

15 min (roughly the same as 20 min on a motorised treadmill)IntermediateEndurance
Sprint intervals with long rests auf dem Sprinting machine made of oak wood - TWHEELS
Full bodyGlutes

Sprint intervals with long rests

6-8 x 10-15 sec sprint, 60-90 sec walking rest eachAdvancedStrength
20/40 HIIT auf dem Sprinting machine made of oak wood - TWHEELS
Full body

20/40 HIIT

8-12 rounds of 1 min (20 sec fast, 40 sec walking)IntermediateEndurance
Pyramid tempo runs auf dem Sprinting machine made of oak wood - TWHEELS
LegsGlutes

Pyramid tempo runs

30-45-60-45-30 sec at a strong pace, 60-120 sec walking rest eachAdvancedEndurance

Ready-to-follow workouts

Start with a curated routine—2 to 3 sessions per week are enough to make noticeable progress.

15 MinBeginner

Curved treadmill start

Progression over the first 2-3 weeks: first technique and position changes, then walking and jogging, finally the 15-min steady run. 2-3x per week.

  1. Technique basics on the curved treadmill · 5-10 min
  2. 10-minute intro: walking and easy jogging · 10-12 min, 2-3x per week
  3. 15 minutes of easy steady running · 15 min (roughly the same as 20 min on a motorised treadmill)
15 MinAdvanced

Sprint power, 15 min

Sprints, 20/40 HIIT and pyramids alternating week by week. Because the motorless belt takes around 30 percent more energy, 15 minutes replace much longer sessions. 1-2x per week with a rest day.

  1. Sprint intervals with long rests · 6-8 x 10-15 sec sprint, 60-90 sec walking rest each
  2. 20/40 HIIT · 8-12 rounds of 1 min (20 sec fast, 40 sec walking)
  3. Pyramid tempo runs · 30-45-60-45-30 sec at a strong pace, 60-120 sec walking rest each
Sprinting machine made of oak wood - TWHEELS

Sprinting machine made of oak wood - TWHEELS

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Frequently asked questions

What is the difference to a normal treadmill?
The Sprinting Machine has no motor. The curved belt only moves when you run, and stops as soon as you slow down. You control the pace through your position: further forward is faster, the middle holds it, further back brakes.
Do I burn more energy on the curved treadmill?
Yes. Without a motor you drive the belt yourself and work considerably harder at the same pace than on a motorised treadmill, studies show around 30 percent more effort.
Is the Sprinting Machine suitable for beginners?
Yes, with a short adjustment period. Start by walking with one hand on the handles until you have a feel for the curve, and only then increase the pace.
Why is the running surface curved?
The curve automatically brings you onto your midfoot and lets you accelerate and brake through your position alone. That way you run more naturally than on a flat, motorised surface.