Haeba u halefetse ho matha ka treadmill 'me u batla ho ntlafatsa matla le potlako ea hau, u ka leka ho sebelisa tšobotsi ea ho itekanetse ho treadmill ea hao le ho etsa litlhapi tse ling tsa maralla. Lithaba tse matha ka holim'a treadmill li sireletsehile ho feta maralla a ka ntle, hobane e fokotsa tšusumetso ea mangole le maqeba. 'Me ke khetho e ntle ha boemo ba leholimo kapa ho hloka lithaba sebakeng sa heno ho u thibela ho tsamaea maralleng ka ntle.
Hill Workout
| Nako | Kamoo U ka Mathelang Kateng |
| Iphuthumatsa | Butle-butle tsamaea metsotso e 5. |
| Interval Hill | Metsotso e 2 e tsitsitseng ka 4% ea theoha |
| Puo ea phomolo | Fumana (bonolo ka lebelo) metsotso e 2. |
| Interval Hill | Metsotso e 2 e tsitsa ka 5% ea theoha |
| Puo ea phomolo | Fumana (bonolo ka lebelo) metsotso e 2. |
| Interval Hill | Metsotso e 2 e tsitsa ka 6% ea theoha |
| Puo ea phomolo | Fumana (bonolo ka lebelo) metsotso e 2. |
| Interval Hill | Metsotso e 2 e tsitsitse ka 7% ea theoha |
| Puo ea phomolo | Fumana (bonolo ka lebelo) metsotso e 2. |
| Interval Hill | Metsotso e 2 e tsitsa ka 6% ea theoha |
| Puo ea phomolo | Fumana (bonolo ka lebelo) metsotso e 2. |
| Interval Hill | Metsotso e 2 e tsitsa ka 5% ea theoha |
| Puo ea phomolo | Fumana (bonolo ka lebelo) metsotso e 2. |
| Interval Hill | Metsotso e 2 e tsitsitseng ka 4% ea theoha |
| Puo ea phomolo | Fumana (bonolo ka lebelo) metsotso e 2. |
| Theola maikutlo | Butle-butle tsamaea metsotso e 5. |
Hape sheba: