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Get ready to tackle hills outdoors with these power-boosting intervals.

Yes, running outdoors can offer a lot of mind and body benefits. The fresh air and scenery seem to have a lot more to offer than a treadmill that leaves you stuck tackling miles inside. However! Running on a treadmill also has its advantages. Case in point: You can tackle specific incline workouts that get you strong and powerful to handle all the hills you encounter outdoors—and in a controlled environment. No wind or cold to hold you back.

To help you build that drive to tackle any hill, try these three treadmill incline workouts. Each one offers a new challenge that’ll keep your body strong and your mind engaged.

This workout doubles as a high-intensity interval session and builds power to help you run long and strong.

Trainer tip: The quality of your performance on the hill intervals depends greatly on the quality of your easy jog recovery in between. Make sure to go slowly enough to get your breathing and heart rate down before you attempt the next hill interval.

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This is an effective combination of a tempo run and hill workout. It will boost your redline threshold and will teach you how to run hills by feel, a skill that will pay off on race day.

Trainer tip: The secret to running this workout optimally is to tune into your effort level (or heart rate) and find the pace that puts you in the target zone on the given day. The pace will slow as the incline increases with each repetition.

This workout is all about running mindfully, getting in the flow of hill running, and building endurance.

Trainer tip: Adjust your speed to truly run easy on the incline. If you can’t hold the incline within the easy Yellow Zone, lower the incline percentage or powerwalk it until you build the fitness to do so. Ultrarunners train and race with run-walking to keep their effort at an appropriate level, and it pays off with energy conservation during longer runs and races.