Runner's Intervals Program; Turbo Training Program - Bodyguard T-30 User Manual

4.18

RUNNER'S INTERVALS PROGRAM

The Runner's Interval Program has been designed for people who wish to simulate medium
acceleration interval workouts. This type of training is excellent for improving average running pace
and is a great calorie burner, however, it is recommended that users have a solid base fitness level
before incorporating this program into their workout. The Runner's Interval Program allows users to
choose their own interval distance, number of interval repeats, running pace, recovery time and the
desired recovery pace. In order to simulate natural interval training the treadmill belt will accelerate
at approximately 0.75 mph per second (1.25 km/h per second), which is twice as quick as the
standard setting.
The parameters that must be set are:
Interval Distance: 0.03 mile to 1 mile in 0.03 mile intervals (50 m to 1600 m in 50 m intervals)
•
Number of Repeats from 1 to 100.
•
Interval Speed: 0.5 mph to 12mph (8 km/h to 19.2 km/h)
•
Recovery Time: from 20 sec to 5 min
•
Recovery Speed: 0.5 mph to 12 mph (0.8k m/h to 19.2k m/h)
•
The screen will display a 400 m oval track showing the progress on the track.
NOTE – The program starts with a mandatory recovery interval. At the end of the rest interval, the
last three (3) seconds will be displayed on-screen in countdown form, and a beeper will sound to
indicate that the first work interval will be starting (3, 2, 1, GO!).
4.19

TURBO TRAINING PROGRAM

NOTE – To have access to this program, it must first be activated in the SETTINGS Menu
The Turbo Training Program is identical to the Runner's Interval Program except that it has been
designed for track runners who wish to simulate high acceleration interval workouts. This type of
training is excellent for increasing the metabolism, producing natural HGH and for maximizing
calorie-burning results. Like the Runner's Interval Program it is important that users have a solid
base fitness level before incorporating this program into their workout. The Turbo Training Program
allows users to choose their own interval distance, number of interval repeats, running pace,
recovery time and the desired recovery pace. In order to simulate high acceleration interval training
the treadmill belt will accelerate at approximately 1.5 mph per second (2.5 km/h per second), which is
four times as quick as the standard setting.
WARNING – This program is designed for advanced runners and includes high-speed accelerations.
The parameters that must be set are:
Interval Distance: 0.03 mile to 1 mile in 0.03 mile intervals (50 m to 1600 m in 50 m intervals)
•
Number of Repeats from 1 to 100.
•
Interval Speed: 0.5 mph to 12 mph (8 km/h to 19.2 km/h)
•
Recovery Time: from 20 sec to 5 min
•
Recovery Speed: 0.5 mph to 12mph (0.8 km/h to 19.2 km/h)
•
The screen will display a 400 m oval track showing the progress on the track.
NOTE – The program starts with a mandatory recovery interval. At the end of the rest interval, the
last three (3) seconds will be displayed on-screen in countdown form, and a beeper will sound to
indicate that the first work interval will be starting (3, 2, 1, GO!).
TREADMILLS – USER MANUAL
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