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WEIGHT LOSS 2 PROGRAM SEGMENTS - Non-repeating segments. Divides workout time by number of segments.
WARM-UP
Elevation
0.0
0.5
Level 1
Speed
1.0
1.5
Elevation
0.0
0.5
Level 2
Speed
1.3
1.9
Elevation
0.5
1.0
Level 3
Speed
1.5
2.3
Elevation
0.5
1.0
Level
Speed
1.8
2.6
Elevation
1.0
1.5
Level
Speed
2.0
3.0
Elevation
1.0
1.5
Level
Speed
2.3
3.4
Elevation
1.5
2.0
Level
Speed
2.5
3.8
Elevation
1.5
2.0
Level 8
Speed
2.8
4.1
Elevation
2.0
2.5
Level
Speed
3.0
4.5
Elevation
2.0
2.5
Level 10
Speed
3.3
4.9
Elevation
2.5
3.0
Level 11
Speed
4.0
5.0
Elevation
3.0
3.5
Level 12
Speed
5.0
6.0
(WARM-UP and COOL-DOWN last 4:00 minutes each and are included in program times)
PR OG RA M: F OO T HI L LS
Motivates with different combinations of Elevation. Time-based goal with 10 difficulty levels to choose from.
(Segments last 30 seconds, segments 1-15 are repeated until selected time is reached)
LEVEL
WARM UP
1
2
Level 1
0.0
0.5
0.0
0.5
1.0
3.0
Level 2
0.0
0.5
0.0
0.5
1.0
3.0
Level 3
0.5
1.0
0.5
1.0
1.5
3.5
Level
0.5
1.0
0.5
1.0
1.5
3.5
Level
1.0
1.5
1.0
1.5
2.0
4.0
Level
1.0
1.5
1.0
1.5
2.0
4.0
Level
1.5
2.0
1.5
2.0
2.5
4.5
Level 8
1.5
2.0
1.5
2.0
2.5
4.5
Level
2.0
2.5
2.0
2.5
3.0
5.0
Level 10
2.0
2.5
2.0
2.5
3.0
5.0
22
T83_Treadmill_Rev.1.8.indd 22-23
1
2
3
8
1.5
1.5
1.0
0.5
0.5
0.5
1.0
1.5
2.0
2.5
3.0
3.5
4.0
3.5
3.0
2.5
1.5
1.5
1.0
0.5
0.5
0.5
1.0
1.5
2.5
3.0
3.5
4.0
4.5
4.0
3.5
3.0
2.0
2.0
1.5
1.0
1.0
1.0
1.5
2.0
3.0
3.5
4.0
4.5
5.0
4.5
4.0
3.5
2.0
2.0
1.5
1.0
1.0
1.0
1.5
2.0
3.5
4.0
4.5
5.0
5.5
5.0
4.5
4.0
2.5
2.5
2.0
1.5
1.5
1.5
2.0
2.5
4.0
4.5
5.0
5.5
6.0
5.5
5.0
4.5
2.5
2.5
2.0
1.5
1.5
1.5
2.0
2.5
4.5
5.0
5.5
6.0
6.5
6.0
5.5
5.0
3.0
3.0
2.5
2.0
2.0
2.0
2.5
3.0
5.0
5.5
6.0
6.5
7.0
6.5
6.0
5.5
3.0
3.0
2.5
2.0
2.0
2.0
2.5
3.0
5.5
6.0
6.5
7.0
7.5
7.0
6.5
6.0
3.5
3.5
3.0
2.5
2.5
2.5
3.0
3.5
6.0
6.5
7.0
7.5
8.0
7.5
7.0
6.5
3.5
3.5
3.0
2.5
2.5
2.5
3.0
3.5
6.5
7.0
7.5
8.0
8.5
8.0
7.5
7.0
4.0
4.0
4.0
3.5
3.5
3.5
4.0
4.5
7.0
7.5
8.0
8.5
8.0
7.5
7.0
6.5
4.0
4.0
5.0
4.5
4.5
4.5
5.0
5.5
7.5
8.0
8.0
8.5
9.0
8.5
8.0
7.0
FOOTHILLS PROGRAM SEGMENTS
3
8
10
11
12
13
1
1
1.0
3.0
2.0
3.0
2.0
3.5
2.0
3.0
2.0
3.0
1.0
3.0
1.0
0.5
2.0
3.0
2.0
3.0
2.5
3.5
2.5
3.0
2.0
3.0
2.0
3.0
1.0
0.5
1.5
3.5
2.5
3.5
2.5
4.0
2.5
3.5
2.5
3.5
1.5
3.5
1.5
1.0
2.5
3.5
2.5
3.5
3.0
4.0
3.0
3.5
2.5
3.5
2.5
3.5
1.5
1.0
2.0
4.0
3.0
4.0
3.0
4.5
3.0
4.0
3.0
4.0
2.0
4.0
2.0
1.5
3.0
4.0
3.0
4.0
3.5
4.5
3.5
4.0
3.0
4.0
3.0
4.0
2.0
1.5
2.5
4.5
3.5
4.5
3.5
5.0
3.5
4.5
3.5
4.5
2.5
4.5
2.5
2.0
3.5
4.5
3.5
4.5
4.0
5.0
4.0
4.5
3.5
4.5
3.5
4.5
2.5
2.0
3.0
5.0
4.0
5.0
4.0
5.5
4.0
5.0
4.0
5.0
3.0
5.0
3.0
2.5
4.0
5.0
4.0
5.0
4.5
5.5
4.5
5.0
4.0
5.0
4.0
5.0
3.0
2.5
(WARM-UP AND COOL-DOWN LAST 4:00 MINUTES EACH)
ROLLING
WEIGHT LOSS
PROGRAM: GOLF COURSE - HOLE
GOLF COURSE
COOL-DOWN
0.5
0.0
Simulates various INCLINES and yardages for holes on a golf course, with 4 tee-off boxes and 9 holes to choose from.
RACE
2.3
1.5
Distance-based goal.
0.5
0.0
2.6
1.8
CUSTOM 1
1.0
0.5
HOLE
1
3.0
2.0
NUMBER:
CUSTOM 2
1.0
0.5
Elevation
0.0
Red tee
3.4
2.3
9 holes
Distance
309
1.5
1.0
THR ZONE 1
Elevation
0.0
White tee
MANUAL
3.8
2.5
9 holes
Distance
331
1.5
1.0
Elevation
THR ZONE 2
0.0
INTERVALS
Blue tee
4.1
2.8
9 holes
Distance
345
2.0
1.5
Elevation
0.0
Black tee
ROLLING
VALLEY
4.5
3.0
9 holes
Distance
376
2.0
1.5
WEIGHT LOSS
TOUR
4.9
3.3
2.5
2.0
PROGRAM: GOLF COURSE - 18 HO LE
GOLF COURSE
5.3
3.5
2.5
2.0
Simulates various INCLINES and yardages for holes on a golf course, with 4 tee-off boxes and 18 holes to choose from.
RACE
5.6
3.8
Distance-based goal.
3.0
2.5
5.0
4.0
CUSTOM 1
3.5
3.0
HOLE
1
5.0
5.0
NUMBER:
CUSTOM 2
Elevation
0.0
Red tee
18 holes
Distance
309
Elevation
THR ZONE 1
0.0
White tee
18 holes
Distance
331
Elevation
0.0
Blue tee
THR ZONE 2
18 holes
Distance
345
Elevation
0.0
Black tee
VALLEY
18 holes
Distance
376
TOUR
COOL DOWN
0.0
0.5
0.0
0.0
0.5
0.0
0.5
1.0
0.5
0.5
1.0
0.5
1.0
1.5
1.0
1.0
1.5
1.0
1.5
2.0
1.5
1.5
2.0
1.5
2.0
2.5
2.0
2.0
2.5
2.0
GOLF COURSE HOLE PROGRAM SEGMENTS
2
3
8
10
11
12
13
1.0
2.0
3.0
2.5
1.0
2.0
2.5
1.5
359
283
256
113
387
91
351
333
1.0
2.0
3.0
2.5
1.0
2.0
2.5
1.5
427
330
295
129
466
97
369
431
1.0
2.0
3.0
2.5
1.0
2.0
2.5
1.5
460
337
308
142
484
97
389
441
1.0
2.0
3.0
2.5
1.0
2.0
2.5
1.5
502
374
327
187
500
106
416
462
Distance = Yards
GOLF COURSE 18 HOLE PROGRAM SEGMENTS
2
3
8
10
11
12
13
1.0
2.0
3.0
2.5
1.0
2.0
2.5
1.5
3.5
2.5
2.0
4.0
359
283
256
113
387
91
351
333
301
301
165
288
1.0
2.0
3.0
2.5
1.0
2.0
2.5
1.5
3.5
2.5
2.0
4.0
427
330
295
129
466
97
369
431
407
339
179
368
1.0
2.0
3.0
2.5
1.0
2.0
2.5
1.5
3.5
2.5
2.0
4.0
460
337
308
142
484
97
389
441
413
349
187
376
1.0
2.0
3.0
2.5
1.0
2.0
2.5
1.5
3.5
2.5
2.0
4.0
502
374
327
187
500
106
416
462
430
373
201
393
Distance = Yards
TOTAL
1
1
1
1
18
DISTANCE
2482
2875
3003
3250
TOTAL
1
1
1
1
18
DISTANCE
2.5
3.0
2.0
5.0
2.0
5198
434
312
310
150
455
2.5
3.0
2.0
5.0
2.0
6116
548
349
376
166
509
2.5
3.0
2.0
5.0
2.0
6348
560
373
383
172
532
2.5
3.0
2.0
5.0
2.0
6737
572
396
401
178
543
23
7/9/07 9:56:28 AM
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