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PROGRAM INFORMATION
MANUAL: Adjust your speed and incline manually during your workout.
Segment
Time
Level 1
Level 2
Level 3
Level 4
Level 5
Level 6
Level 7
Level 8
Level 9
Level 10
INTERVAL WORKOUTS
SPEED INTERVALS: Improves your strength, speed and endurance by
increasing and decreasing the speed throughout your workout to involve
your heart and other muscles. Speed changes and segments repeat 90
seconds and 30 seconds.
ENDURANCE INTERVALS: Simulates running up and down hills to
improve stamina, muscle tone, and promote weight loss. Speed changes
and segments repeat every 30 seconds. Time based goal.
PEAK INTERVALS: Improves your strength, speed and endurance by
increasing and decreasing the speed and incline throughout your workout
to involve your heart and other muscles. Speed and Incline changes,
segments repeat 90 seconds and 30 seconds.
22
SPEED INTERVALS
Warm Up
1
2
Cool Down
4:00
90
30
MIN
SEC
SEC
1.0
1.5
2.0
4.0
1.5
1.0
1.5
2.0
4.5
1.5
1.3
1.9
2.5
5.0
1.9
1.3
1.9
2.5
5.5
1.9
1.5
2.3
3.0
6.0
2.3
1.5
2.3
3.0
6.5
2.3
1.8
2.6
3.5
7.0
2.6
1.8
2.6
3.5
7.5
2.6
2.0
3.0
4.0
8.0
3.0
2.0
3.0
4.0
8.5
3.0
Segment Warm Up
4:00
Time
4:00
MIN
MIN
1.0
Level 1
1.0
1.5
1.0
Level 2
1.3
1.9
1.3
Level 3
1.5
2.3
1.3
Level 4
1.8
2.6
1.5
Level 5
2.0
3.0
1.5
Level 6
2.3
3.4
1.8
Level 7
2.5
3.8
1.8
Level 8
2.8
4.1
2.0
Level 9
3.0
4.5
2.0
Level 10 3.3
4.9
Level 11 3.0
4.5
Level 12 3.3
4.9
Level 10
ENDURANCE INTERVALS - SPEED ONLY
1
2
3
4
5
6
Each segment is 30 seconds
2.0
2.5
3.0
3.5
4.0
3.5
2.5
3.0
3.5
4.0
4.5
4.0
3.0
3.5
4.0
4.5
5.0
4.5
3.5
4.0
4.5
5.0
5.5
5.0
4.0
4.5
5.0
5.5
6.0
5.5
4.5
5.0
5.5
6.0
6.5
6.0
5.0
5.5
6.0
6.5
7.0
6.5
5.5
6.0
6.5
7.0
7.5
7.0
6.0
6.5
7.0
7.5
8.0
7.5
6.5
7.0
7.5
8.0
8.5
8.0
7.0
7.5
8.0
8.5
9.0
8.5
7.5
8.0
8.5
9.0
9.5
9.0
PEAK INTERVALS
Segment
Warm Up
Time
4:00
90
MIN
Speed
1.0
1.5
2.0
Level 1
Incline
1.0
1.5
0.5
Speed
1.0
1.5
2.0
Level 2
Incline
1.5
2.5
3.0
Speed
1.3
1.9
2.5
Level 3
Incline
2.0
3.0
4.0
Speed
1.3
1.9
2.5
Level 4
Incline
2.0
3.0
4.0
Speed
1.5
2.3
3.0
Level 5
Incline
2.5
3.5
4.5
Speed
1.5
2.3
3.0
Level 6
Incline
2.5
3.5
4.5
Speed
1.8
2.6
3.5
Level 7
Incline
2.5
4.0
5.5
Speed
1.8
2.6
3.5
Level 8
Incline
3.0
4.0
5.5
Speed
2.0
3.0
4.0
Level 9
Incline
3.0
4.5
6.0
Speed
2.0
3.0
4.0
Incline
3.0
4.5
6.0
7
8
Cool Down
4:00
MIN
3.0
2.5
2.3
1.5
3.5
3.0
2.6
1.8
4.0
3.5
3.0
2.0
4.5
4.0
3.4
2.3
5.0
4.5
3.8
2.5
5.5
5.0
4.1
2.8
6.0
5.5
4.5
3.0
6.5
6.0
4.9
3.3
7.0
6.5
5.3
3.5
7.5
7.0
5.6
3.8
8.0
7.5
5.3
3.5
8.5
8.0
5.6
3.8
1
2
Cool Down
30
4:00
SEC
SEC
MIN
4.0
1.5
1.0
1.5
1.5
0.0
4.5
1.5
1.0
6.5
2.5
1.5
5.0
1.9
1.3
7.5
3.0
2.0
5.5
1.9
1.3
8.0
3.0
2.0
6.0
2.3
1.5
8.5
3.5
2.5
6.5
2.3
1.5
9.0
3.5
2.5
7.0
2.6
1.8
9.5
4.0
3.0
7.5
2.6
1.8
9.5
4.0
3.0
8.0
3.0
2.0
10.0
5.0
3.0
8.5
3.0
2.0
10.0
5.0
3.0
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