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Started off walking fast on the treadmill, but after 2 minutes felt like running so kicked up into gear. On the TM if my hands are starting to bump the front panel I know it is time to speed up. That just kept happening until I was up to 7.7 mph (a little under an 8 minute mile). Cyclists have been using interval training techniques to increase their fitness for decades. Competitive cyclists start interval training somewhere near the beginning of their racing season to prepare their bodies to handle hard high intensity efforts during a race. Within the cycling community there are many theories about the different types of intervals that should be done and the overall methodology for using the technique; however, it’s undisputed that intervals impact performance and are a necessity for race fitness..