Lifestride Interval Striding Programs - Life Fitness Lifestride TR-5500 Fitness Manual & Operation Manual

- -
WEEK
1 2-3
4-6
7-9 10 -12
Maintenance
Saeed (mah) 4-4.5 4-4.5 4-4.5 4-4.5
4-4.5 4-4.5
Level 8 9 10 11 12 12
Duration (mins)
12-24 12-24 12-24 12-24 12-24 12-24
Calories(12
mins):
2 mah 111 120 128 136 144 144
3 mah 124 133 142 151 160 160
Heart Rate %
60-70 60-70 65-75 70-80 70-80 70-80
Frequency
3-5 3-5 3-5 3-5 3-5 3-5
WEEK
1 2-3
4-6
7-9 10-12
Speed (mah) 2-3 2-3 2-3 2-3 2-3
Level 1
2 3 4 5
Duration (mins) 12-24 12-24
12-24 12-24 12-24
Calories (12 mins):
2 mph 42
43 44 47 51
3 mph
56 57 59 63 69
Heart Rate % 60-70 60-70 60-70 70-80 70-80
Frequency
4-5 4-5 4-5 4-5
4-5
WEEK
1
2-3 4-6 7-9 10-12
Maintenance
...§Qeed (mph)
4.5-6 4.5-6 4.5-6 4.5-6 4.5-6 4-4.5
Level 6. 7 8 9 10 10-12
Duration (mins)
12-24 12-24 12-24 12-24 12-24 12-24
Calories (12
mins):
4.5 mah 136 141 145 150 154 154-163
6.0 mah 203 215 227 239 252 252-276
Heart Rate % 60-70 60-70 65-75 70-80 70-80 70-80
Frequencv
3-4 3-4 3-4 3-4 3-4 3-4
WEEK 1 2-3
4-6 7-9 10 -12
Maintenance
Speed (mah)
3-4 3-4 3-4 3-4 3-4
3-4
Level
2 3 4 5 6 6
Duration (mins)
12-24 12-24 12-24 12-24 12-24 12-24
Calories(12
mins):
3 mah 57 59 63 69 75
75
4 mQh 71 74 79 87 95
95
Heart Rate %
60-70 60-70 65-75 70-80
70-80 70-80
Frequency
4-5 4-5
4-5 4-5 4-5 3-5
WEEK
1 2 -3 4-6
7-9 10-12
Maintenance
Saeed (mph) 3-4 3-4 3-4
3-4 3-4 3-4
Level 6 7 8
9 10 10
Duration (mins)
12-24 12-24 12-24 12-24
12-24 12-24
Calories (12
mins):
2 moh 75
81 87 93 99 99
3 mah
95 103 111 120 128 128
Heart Rate % 60-70 60-70 65-75 70-80 70-80 70-80
Frequency
3-5 3-5 3-5 3-5 3-5
3-5
-- --
Lifestride Interval Striding Programs
(Using the Hill Profile)
The
following
programs (A - E) are examples of progressive Lifestride
Interval Striding programs (Hill Profile mode). Use these as a reference
when creating your personal exercise program.
Program D
Program E