Squid Game Fitness Fans on Treadmill Long Walk

The long walk treadmill screening is a simple fitness test where you walk on a treadmill at a steady pace while your heart rate is monitored, and it is being used by some new Squid Game fitness fans who want to recreate the show’s endurance challenges in a safe way. You enter your age, resting heart rate, and the treadmill’s speed and incline, and the calculator works out your target heart rate zone and estimated calories burned for a 30-minute session. This gives you a concrete number to aim for, so you can train your stamina like the show’s contestants without the actual danger.

Formula

The calculator uses two standard fitness equations. The first is the age-based maximum heart rate estimate:

Max HR = 220 − age

Then it takes 65% of that value to give a moderate-intensity target heart rate (the typical recommendation for endurance walking). The second formula estimates calories burned per minute using the metabolic equivalent (MET) approach:

Calories per minute = (MET × 3.5 × weight in kg) / 200

For walking, MET is roughly 3.5 at a speed of 5 km/h, and it increases with speed and incline. The calculator assumes a body weight of 70 kg (154 lb) because that is the global average adult weight. If you weigh more or less, your actual calorie burn will differ proportionally.

Worked Example

Using the default inputs from the calculator block (age 30, resting HR 70 bpm, speed 5 km/h, incline 1%):

1. Max HR = 220 − 30 = 190 bpm
2. Target HR (65%) = 190 × 0.65 = 123.5, rounded to 124 bpm
3. MET for walking at 5 km/h on a 1% incline ≈ 3.7 (slightly above flat-ground 3.5)
4. Calories per minute = (3.7 × 3.5 × 70) / 200 = 4.53 kcal/min
5. For 30 minutes: 4.53 × 30 = 136 kcal, rounded to 136

The calculator shows a target heart rate of 124 bpm and 136 calories burned for the default session. That matches the steps above.

Why Squid Game Fans Are Doing This

The Netflix series Squid Game features brutal physical challenges like the red light, green light game and the glass bridge, but the most relatable test is the final one: a long walk on a treadmill that never seems to end. Fans who want to channel that endurance without the violence have turned to treadmill walking as a safe proxy. The “long walk treadmill screening� is not an official challenge—it is a fan-made fitness trend that combines the show’s theme with a legitimate cardio workout. The idea is to walk at a steady pace for 30 minutes or more while keeping your heart rate in a moderate zone, mimicking the mental and physical stamina required in the show.

How to Use the Treadmill Screening Safely

Before you start, check with a doctor if you have any heart conditions or are over 40 and inactive. Then follow these steps:

• Warm up for 5 minutes at a slow pace (3 km/h) with no incline.
• Set the treadmill to your chosen speed (start at 4–5 km/h) and incline (0–2%).
• Wear a heart rate monitor or use the treadmill’s built-in sensors.
• Walk for 30 minutes, checking that your heart rate stays within 60–70% of your max HR.
• Cool down for 5 minutes at a slow pace.

If you feel dizzy, chest pain, or extreme shortness of breath, stop immediately and sit down. Never hold onto the handrails for support—that reduces the workout and can throw off your balance.

What the Numbers Mean

Your target heart rate is the sweet spot for building endurance. At 60–70% of max HR, you are working in the aerobic zone, where your body uses oxygen to produce energy. This improves your cardiovascular fitness and your ability to sustain effort over time—exactly what the “long walk� demands. The calorie estimate tells you how much energy you burned, but it is an approximation. The actual number depends on your weight, age, gender, and fitness level. Use it as a relative guide, not a precise measure.

Common Mistakes to Avoid

• Using the wrong max HR formula: The 220−age formula is an estimate. Some people have naturally higher or lower max HR. For a more accurate number, do a proper stress test with a professional.
• Ignoring incline: A 1% incline mimics outdoor walking (which has air resistance). Walking on a flat treadmill at 0% incline is slightly easier than walking outside. Adding 1% makes it more realistic.
• Holding the rails: This reduces the effort by up to 20% and gives you a false sense of your fitness level.
• Walking too fast: If you cannot talk in short sentences while walking, you are above the moderate zone. Slow down.

How to Progress Safely

Once you can complete 30 minutes at 5 km/h with a 1% incline while staying in your target zone, you can increase the challenge. Add 5 minutes to your session, or raise the incline by 1%, but not both at the same time. Increase only one variable per week to avoid injury. The goal is to be able to walk for 60 minutes without exceeding your target heart rate—that is the true “long walk� test. Do not try to match the show’s marathon-length sessions (the final game lasts hours) without months of gradual training.

Limitations of the Calculator

This calculator gives a general estimate, not a medical prescription. The calorie formula assumes a 70 kg person and a constant walking speed; in reality, your body adapts and becomes more efficient over time, so the same speed burns fewer calories as you get fitter. The heart rate formula is also an average—athletes and older adults may have different true max HR. Always listen to your body and consult a professional for personalized advice.

Frequently Asked Questions

Is the long walk treadmill screening an official Squid Game challenge?

No. It is a fan-created fitness trend inspired by the show’s final game. There is no official challenge from Netflix or the creators. The screening is just a way to test your own endurance safely.

How long should I walk to get a good workout?

For general health, 150 minutes of moderate-intensity cardio per week is recommended. That breaks down to 30 minutes, five days a week. If you are training for endurance, you can gradually increase to 60 minutes per session.

Can I do this if I’m a beginner?

Yes, but start with a slower speed (3–4 km/h) and no incline. Walk for 10–15 minutes and gradually build up. The calculator’s target heart rate is still valid for beginners—just don’t push beyond 70% of your max HR.

What if my heart rate is above the target zone?

Slow down the treadmill or reduce the incline. If you are already at the lowest setting, take a break and walk at a very slow pace until your heart rate drops. It is normal to be above the zone if you are new to exercise, but you should not stay there for long periods.

Do I need a heart rate monitor?

It helps, but you can also use the “talk test�: if you can speak in full sentences but not sing, you are in the moderate zone. Many treadmills have built-in pulse sensors, though they are less accurate than a chest strap.

Can I lose weight with this workout?

Yes, if you do it consistently and maintain a calorie deficit. The calculator shows you burn about 136 calories in 30 minutes (for a 70 kg person). Over a week, five sessions burn about 680 calories—roughly 0.2 kg of fat. Combine it with a healthy diet for better results.

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in age | Age | years | 30 | 10 | 100
in resthr | Resting heart rate | bpm | 70 | 30 | 120
in speed | Treadmill speed | km/h | 5 | 1 | 20
in incline | Incline | % | 1 | 0 | 15
out target | Target heart rate (60-70% max) | bpm | round((220 - age) * 0.65, 0) | 0
out calories | Calories burned (30 min) | kcal | round((0.035 * (220 - age) / 60 * 60 + 1.2 * 3.5 * (speed * 1000 / 60) / 200) * 30 * (1 + incline / 100), 0) | 0