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PROGRAM CHARTS
T5.1 & T7.1
Speed Intervals - Speed only
Segment
Warm Up
1
2
Time
4:00 Mins
90 sec
30 sec
Speed(MPH)
1
1.5
2
4
Level 1
Speed(KMH)
1.6
2.4
3.2
6.4
Speed(MPH)
1
1.5
2
4.5
Level 2
Speed(KMH)
1.6
2.4
3.2
7.2
Speed(MPH)
1.3
1.9
2.5
5
Level 3
Speed(KMH)
2
3
4
8
Speed(MPH)
1.3
1.9
2.5
5.5
Level 4
Speed(KMH)
2
3
4
8.8
Speed(MPH)
1.5
2.3
3
6
Level 5
Speed(KMH)
2.4
3.7
4.8
9.6
Speed(MPH)
1.5
2.3
3
6.5
Level 6
Speed(KMH)
2.4
3.7
4.8
10.4
Speed(MPH)
1.8
2.6
3.5
7
Level 7
Speed(KMH)
2.8
4.1
5.6
11.2
Speed(MPH)
1.8
2.6
3.5
7.5
Level 8
Speed(KMH)
2.8
4.1
5.6
12
Speed(MPH)
2
3
4
8
Level 9
Speed(KMH)
3.2
4.8
6.4
12.8
Speed(MPH)
2
3
4
8.5
Level 10
16
Speed(KMH)
3.2
4.8
6.4
13.6
HZ16_OG_ELITE_5.1_7.1_Rev_1_A.indd 16-17
Peak Intervals-Speed and Incline changes
Cool Down
Segment
Warm Up
1
2
4:00 Mins
Time
4:00 Mins
90 sec
30 sec
Speed(MPH)
1
1.5
2
4
1.5
1
1.6
2.4
3.2
6.4
Level 1
Speed(KMH)
2.4
1.6
Incline
1
1.5
0.5
1.5
Speed(MPH)
1
1.5
2
4.5
1.5
1
Level 2
Speed(KMH)
1.6
2.4
3.2
7.2
2.4
1.6
Incline
1.5
2.5
3
6.5
Speed(MPH)
1.3
1.9
2.5
5
1.9
1.3
Level 3
Speed(KMH)
2
3
4
8
3
2
Incline
2
3
4
7.5
Speed(MPH)
1.3
1.9
2.5
5.5
1.9
1.3
2
3
4
8.8
Level 4
Speed(KMH)
3
2
Incline
2
3
4
8.5
Speed(MPH)
1.5
2.3
3
6
2.3
1.5
Level 5
Speed(KMH)
2.4
3.7
4.8
9.6
3.7
2.4
Incline
2.5
3.5
4.5
9
Speed(MPH)
1.5
2.3
3
6.5
2.3
1.5
Level 6
Speed(KMH)
2.4
3.7
4.8
10.4
3.7
2.4
Incline
2.5
3.5
4.5
10
Speed(MPH)
1.8
2.6
3.5
7
2.6
1.8
2.8
4.1
5.6
11.2
Level 7
Speed(KMH)
4.1
2.8
Incline
2.5
4
5.5
10.5
Speed(MPH)
1.8
2.6
3.5
7.5
2.6
1.8
Level 8
Speed(KMH)
2.8
4.1
5.6
12
4.1
2.8
Incline
3
4
5.5
11.5
Speed(MPH)
2
3
4
8
3
2
3.2
4.8
6.4
12.8
Level 9
Speed(KMH)
4.8
3.2
Incline
3
4.5
6
12
Speed(MPH)
2
3
4
8.5
3
2
Level 10
Speed(KMH)
3.2
4.8
6.4
13.6
4.8
3.2
Incline
3
4.5
6
12
T5.1 & T7.1
Segment
Cool Down
Time
4:00 Mins
Speed(MPH)
Level 1
1.5
1
Speed(KMH)
2.4
1.6
Speed(MPH)
1.5
0
Level 2
1.5
1
Speed(KMH)
2.4
1.6
Speed(MPH)
2.5
1.5
Level 3
Speed(KMH)
1.9
1.3
3
2
Speed(MPH)
Level 4
3
2
Speed(KMH)
1.9
1.3
Speed(MPH)
3
2
Level 5
Speed(KMH)
3
2
2.3
1.5
Speed(MPH)
Level 6
3.7
2.4
Speed(KMH)
3.5
2.5
Speed(MPH)
2.3
1.5
Level 7
3.7
2.4
Speed(KMH)
3.5
2.5
Speed(MPH)
Level 8
2.6
1.8
Speed(KMH)
4.1
2.8
Speed(MPH)
4
3
Level 9
2.6
1.8
Speed(KMH)
4.1
2.8
Speed(MPH)
4
3
Level 10
Speed(KMH)
3
2
4.8
3.2
Speed(MPH)
Level 11
5
3
Speed(KMH)
3
2
Speed(MPH)
4.8
3.2
Level 12
Speed(KMH)
5
3
Endurance Intervals(Rolling Hills - Speed only)
Warm Up
1
2
3
4
5
6
7
4:00 Mins
30 sec
30 sec
30 sec
30 sec
30 sec
30 sec
30 sec
30 sec
1
1.5
2
2.5
3
3.5
4
3.5
3
1.6
2.4
3.2
4
4.8
5.6
6.4
5.6
4.8
1.3
1.9
2.5
3
3.5
4
4.5
4
3.5
2
3
4
4.8
5.6
6.4
7.2
6.4
5.6
1.5
2.3
3
3.5
4
4.5
5
4.5
4
2.4
3.7
4.8
5.6
6.4
7.2
8
7.2
6.4
1.8
2.6
3.5
4
4.5
5
5.5
5
4.5
2.8
4.1
5.6
6.4
7.2
8
8.8
8
7.2
2
3
4
4.5
5
5.5
6
5.5
5
3.2
4.8
6.4
7.2
8
8.8
9.6
8.8
8
2.3
3.4
4.5
5
5.5
6
6.5
6
5.5
3.7
5.4
7.2
8
8.8
9.6
10.4
9.6
8.8
2.5
3.8
5
5.5
6
6.5
7
6.5
6
4
6.1
8
8.8
9.6
10.4
11.2
10.4
9.6
2.8
4.1
5.5
6
6.5
7
7.5
7
6.5
4.5
6.5
8.8
9.6
10.4
11.2
12
11.2
10.4
3
4.5
6
6.5
7
7.5
8
7.5
7
4.8
7.2
9.6
10.4
11.2
12
12.8
12
11.2
3.3
4.9
6.5
7
7.5
8
8.5
8
7.5
5.3
7.8
10.4
11.2
12
12.8
13.6
12.8
12
3
4.5
7
7.5
8
8.5
9
8.5
8
4.8
7.2
11.2
12
12.8
13.6
14.4
13.6
12.8
3.3
4.9
7.5
8
8.5
9
9.5
9
8.5
5.3
7.8
12
12.8
13.6
14.4
15.2
14.4
13.6
8
Cool Down
4:00 Mins
2.5
2.3
1.5
4
3.7
2.4
3
2.6
1.8
4.8
4.1
2.8
3.5
3
2
5.6
4.8
3.2
4
3.4
2.3
6.4
5.4
3.7
4.5
3.8
2.5
7.2
6.1
4
5
4.1
2.8
8
6.5
4.5
5.5
4.5
3
8.8
7.2
4.8
6
4.9
3.3
9.6
7.8
5.3
6.5
5.3
3.5
10.4
8.5
5.6
7
5.6
3.8
11.2
9
6.1
7.5
5.3
3.5
12
8.5
5.6
8
5.6
3.8
17
12.8
9
6.1
12/6/16 11:55 AM
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