Expedition Preparation

Treadmill

The expedition videos are intended to be viewed while running on a treadmill and can be treated as a workout. They are designed to work with any treadmill brand or model, and don’t require any special setup; however, if you are able to create profile settings on the treadmill it can provide an enhanced experience.

Set your low, mid, and high grade settings.

  • If the treadmill does not support grade presets, then just decide on a grade percentage to use for each level. You can either remember the percentage levels you decide or add a sticky note to the treadmill display as a reminder. The on screen heads up display (HUD) in the video will instruct you when to change the grade setting during the mission by showing the TM Grade Mode (Treadmill Grade Mode). It will state LOW, MID, or HIGH. Using presets, if available, are much more responsive during a higher effort mission; however, changing grades using up and down buttons will also work.

    • Low grade setting - Recommendation = 2%.

    • Mid grade setting - Recommendation = 5% (or 50% of max).

    • High grade setting - Recommendation = 10% (or max).

  • Note: You are welcome to deviate from these recommendations; however, at least set the low grade setting to something above zero. This way you can use a zero grade to simulate downhill. 2% is commonly used on treadmills to simulate flat outside terrain where ground friction and wind exist.

Set your Walk, Jog, Run speed settings.

  • If the treadmill does not support speed presets, then just decide on a speed to use for each level. You can either remember the speed levels you decide or add a sticky note to the treadmill display as a reminder. Using presets will enable you to remain focused on the mission and spend less effort on changing settings; however, the HUD does not provide guidance on speed. The HUD defines the grade, but you choose your speed based on the level of effort you want to put into the mission.

  • If you choose to use speed presets

    • Walk or low speed setting - The speed of a brisk walk or short stepped running during a steep grade (e.g. 3.5 mph)

    • Jog or mid speed setting - A good steady speed or pace you can maintain for a while (e.g. 5.5 mph).

    • Run or high speed setting - Your fast speed that is used for downhill or when pushing it at the end to achieve a goal (e.g. 7.0 mph).

  • Note: The HUD does not provide guidance for speed, so choose what you are comfortable with. However, if you do use speed presents, Run or high compliments zero grade, Jog or mid compliments Mid and Low grades, with some manual adjustments depending on position in the mission, and Walk or low compliments High grades.

Set Time

  • Set the treadmill time for the length of the mission.

  • Select your treadmill start button once you see the expedition title page.

Expedition Start

  • Start each expedition on a zero grade setting.

  • You can start with either a Walk (Low) or Jog (Mid) speed setting, then transition to a Jog (Mid) speed setting shortly after starting.

  • Follow the HUD grade display informing you what grade to adjust to once started.

Sound and Visuals

  • The expedition is intended to be an immersive experience. The better your speakers / headphones and the larger your display the better.

  • At a minimum, headphones such as Apple AirPods, or equivalent, are recommended, and set to an immersive volume. Room speakers with a subwoofer would be ideal.

  • Your smartphone mounted horizontally on the treadmill display will work; however, a tablet would be better. A large screen monitor or TV placed at head height in front of the treadmill would be ideal.

Fitness Watch

  • If wearing a running watch, make sure to change the setting to Treadmill, if available.

  • Remember to start your watch in the beginning of the mission and stop it at the end.

  • You don't want your friends thinking you didn't do a workout.