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PROGRAM INFORMATION
P1) MANUAL: Adjust your speed and incline manually during your workout.
P2) 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.
P3) 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.
24
LSPRO1and2_OM_Rev1_9.indd 24-25
Segment
Warm Up
1
2
Cool Down
Time
4:00
90
30
4:00
min
sec
sec
min
Level 1
1.0
1.5
2.0
4.0
1.5
Level 2
1.0
1.5
2.0
4.5
1.5
Level 3
1.3
1.9
2.5
5.0
1.9
Level 4
1.3
1.9
2.5
5.5
1.9
Level 5
1.5
2.3
3.0
6.0
2.3
Level 6
1.5
2.3
3.0
6.5
2.3
Level 7
1.8
2.6
3.5
7.0
2.6
Level 8
1.8
2.6
3.5
7.5
2.6
Level 9
2.0
3.0
4.0
8.0
3.0
Level 10
2.0
3.0
4.0
8.5
3.0
Segment
Warm Up
1
2
Cool Down
Time
4:00
90
30
4:00
min
sec
sec
Speed
1.0
1.5
2.0
4.0
1.5
Level 1
Incline
1.0
1.5
0.5
1.5
1.5
Speed
1.0
1.5
2.0
4.5
1.5
Level 2
Incline
1.5
2.5
3.0
6.5
2.5
Speed
1.3
1.9
2.5
5.0
1.9
Level 3
Incline
2.0
3.0
4.0
7.5
3.0
Speed
1.3
1.9
2.5
5.5
1.9
Level 4
Incline
2.0
3.0
4.0
8.0
3.0
Speed
1.5
2.3
3.0
6.0
2.3
Level 5
Incline
2.5
3.5
4.5
8.5
3.5
Speed
1.5
2.3
3.0
6.5
2.3
Level 6
Incline
2.5
3.5
4.5
9.0
3.5
Speed
1.8
2.6
3.5
7.0
2.6
Level 7
Incline
2.5
4.0
5.5
9.5
4.0
Speed
1.8
2.6
3.5
7.5
2.6
Level 8
Incline
3.0
4.0
5.5
9.5
4.0
Speed
2.0
3.0
4.0
8.0
3.0
Level 9
Incline
3.0
4.5
6.0
10.0
5.0
Speed
2.0
3.0
4.0
8.5
3.0
Level 10
Incline
3.0
4.5
6.0
10.0
5.0
P4) WEIGHT LOSS: Promotes
weight loss by increasing and
decreasing the speed and incline,
while keeping you in your fat
burning zone. Speed and Incline
changes, segments repeat every
1.0
30 seconds.
1.0
1.3
1.3
1.5
1.5
1.8
1.8
2.0
2.0
min
1.0
0.0
1.0
1.5
P5) ROLLING HILLS: Simulates
1.3
2.0
running up and down hills to
1.3
improve stamina, muscle tone,
2.0
and promote weight loss. Speed
1.5
2.5
changes and segments repeat
1.5
every 30 seconds.
2.5
1.8
3.0
1.8
3.0
2.0
3.0
2.0
3.0
Segment
Warm Up
1
2
3
4
5
6
Time
4:00
Each segment is 30 seconds
min
Incline
0.0
0.5
1.5
1.5
1.0
0.5
0.5
0.5
Level 1
Speed
1.0
1.5
2.0
2.5
3.0
3.5
4.0
3.5
Incline
0.0
0.5
1.5
1.5
1.0
0.5
1.0
0.5
Level 2
Speed
1.3
1.9
2.5
3.0
3.5
4.0
4.5
4.0
Incline
0.5
1.0
2.0
2.0
1.5
1.0
1.0
1.0
Level 3
Speed
1.5
2.3
3.0
3.5
4.0
4.5
5.0
4.5
Incline
0.5
1.0
2.0
2.0
1.5
1.0
1.0
1.0
Level 4
Speed
1.8
2.6
3.5
4.0
4.5
5.0
5.5
5.0
Incline
1.0
1.5
2.5
2.5
2.0
1.5
1.5
1.5
Level 5
Speed
2.0
3.0
4.0
4.5
5.0
5.5
6.0
5.5
Incline
1.0
1.5
2.5
2.5
2.0
1.5
1.5
1.5
Level 6
Speed
2.3
3.4
4.5
5.0
5.5
6.0
6.5
6.0
Incline
1.5
2.0
3.0
3.0
2.5
2.0
2.0
2.0
Level 7
Speed
2.5
3.8
5.0
5.5
6.0
6.5
7.0
6.5
Incline
1.5
2.0
3.0
3.0
2.5
2.0
2.0
2.0
Level 8
Speed
2.8
4.1
5.5
6.0
6.5
7.0
7.5
7.0
Incline
2.0
2.5
3.5
3.5
3.0
2.5
2.5
2.5
Level 9
Speed
3.0
4.5
6.0
6.5
7.0
7.5
8.0
7.5
Incline
2.0
2.5
3.5
3.5
3.0
2.5
2.5
2.5
Level 10
Speed
3.3
4.9
6.5
7.0
7.5
8.0
8.5
8.0
Segment
Warm Up
1
2
3
4
5
6
Time
4:00
Each segment is 30 seconds
min
Level 1
1.0
1.5
2.0
2.5
3.0
3.5
4.0
3.5
Level 2
1.3
1.9
2.5
3.0
3.5
4.0
4.5
4.0
Level 3
1.5
2.3
3.0
3.5
4.0
4.5
5.0
4.5
Level 4
1.8
2.6
3.5
4.0
4.5
5.0
5.5
5.0
Level 5
2.0
3.0
4.0
4.5
5.0
5.5
6.0
5.5
Level 6
2.3
3.4
4.5
5.0
5.5
6.0
6.5
6.0
Level 7
2.5
3.8
5.0
5.5
6.0
6.5
7.0
6.5
Level 8
2.8
4.1
5.5
6.0
6.5
7.0
7.5
7.0
Level 9
3.0
4.5
6.0
6.5
7.0
7.5
8.0
7.5
Level 10
3.3
4.9
6.5
7.0
7.5
8.0
8.5
8.0
7
8
Cool Down
4:00
min
1.0
1.5
0.5
0.0
3.0
2.5
2.3
1.5
1.0
1.5
0.5
0.0
3.5
3.0
2.6
1.8
1.5
2.0
1.0
0.5
4.0
3.5
3.0
2.0
1.5
2.0
1.0
0.5
4.5
4.0
3.4
2.3
2.0
2.5
1.5
1.0
5.0
4.5
3.8
2.5
2.0
2.5
1.5
1.0
5.5
5.0
4.1
2.8
2.5
3.0
2.0
1.5
6.0
5.5
4.5
3.0
2.5
3.0
2.0
1.5
6.5
6.0
4.9
3.3
3.0
3.5
2.5
2.0
7.0
6.5
5.3
3.5
3.0
3.5
2.5
2.0
7.5
7.0
5.6
3.8
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
25
8/22/11 4:02 PM
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