The Workout Profile; Meaning Of % Grade - CYBEX Pro+ Owner's Service Manual

The Workout Profile

The Workout Profile matrix in the center of the display uses columns of lights to show the
progress of your workout. The height of the column represents METS, specifically the highest
METS you reached in that period. Each column represents 1 minute of your total workout time
when in Manual Mode and 15 seconds in every other program.
NOTE: It is conceivable to have two segments of different speed and elevation combinations
in the same met range.

Meaning of % Grade

A 1% grade is not the same as a 1 degree incline.The % grade is the relationship of the
measurement of rise over the measurement of run (also called slope). For example, a 1 foot
(meter) rise in height over a length of 100 feet (meters) is a 1% grade. Expressed as a
mathematical formula, the grade is calculated as follows:
1 ft. (m) / 100 ft. (m) = 0.01 = 1%
With respect to treadmills, the percent grade is roughly equal to the increase in height (rise) of
the treadmill divided by the length (run) of the treadmill.
The degree of incline can be related to % grade by taking the Tangent of the grade. For
instance, 15% grade is equal to 8.53 Degrees (Tan(.15)=8.53º). The opposite is true to
determine % Grade from Degree of incline (ArcTan (8.53º)=.15).
5K Run
Program Overview
This program is designed to help the user train for a 5K race in a systematic fashion. It uses a
predefined speed for each level to establish the "race pace". Throughout the program the
elevation changes from a baseline (0% incline) level into both incline and decline. The
frequency of the use of elevation is based on the level of the program. The higher the level the
more frequent the use of elevation including decline. These may also be thought of as
elevation intervals. Each use of elevation is considered a "work" segment, in levels 1 through
3 each work segment is followed by three rest or level segments, in levels 4 through 7, each
work segment is followed by two rest segments. In level 8 though 10 the ratio is 1:1. Each
segment is 400 meters in length. See table below and Figure 5.
Level
1
2
3
4
5
6
7
8
9
10
Operation
Page 3-10
Cybex Pro+ Treadmill Owner's & Service Manual
Speed /Pace
mph (kph) min mi (km)
6 / 10
6.6 / 9
7.0 / 8.5
7.5 / 8
8.0 / 7.5
8.5 / 7
9.2 / 6.5
10 / 6
10.8 / 5.5
12 / 5
Down Uphill
% %
none none
none 2
none 2
(1) 3
(1) 3
(1) 4
(1) 4
(2) 6
(2) 6
(2) 6
No Elevation
distance distance
n/a n/a
400 yds 1200 yds
400 yds 1200 yds
400 yds 1200 yds
400 yds 800 yds
400 yds 800 yds
400 yds 800 yds
400 yds 400 yds
400 yds 400 yds
400 yds 400 yds