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PROGRAM CHARTS
Speed Intervals - Speed only
Segment
Warm Up
Time
4:00 Mins
Speed(MPH)
1
Level 1
Speed(KMH)
1.6
Speed(MPH)
1
Level 2
Speed(KMH)
1.6
Speed(MPH)
1.3
Level 3
Speed(KMH)
2
Speed(MPH)
1.3
Level 4
Speed(KMH)
2
Speed(MPH)
1.5
Level 5
Speed(KMH)
2.4
Speed(MPH)
1.5
Level 6
Speed(KMH)
2.4
Speed(MPH)
1.8
Level 7
Speed(KMH)
2.8
Speed(MPH)
1.8
Level 8
Speed(KMH)
2.8
Speed(MPH)
2
Level 9
Speed(KMH)
3.2
Speed(MPH)
2
Level 10
Speed(KMH)
3.2
1
2
Cool Down
90 sec
30 sec
4:00 Mins
1.5
2
4
1.5
1
2.4
3.2
6.4
2.4
1.6
1.5
2
4.5
1.5
1
2.4
3.2
7.2
2.4
1.6
1.9
2.5
5
1.9
1.3
3
4
8
3
2
1.9
2.5
5.5
1.9
1.3
3
4
8.8
3
2
2.3
3
6
2.3
1.5
3.7
4.8
9.6
3.7
2.4
2.3
3
6.5
2.3
1.5
3.7
4.8
10.4
3.7
2.4
2.6
3.5
7
2.6
1.8
4.1
5.6
11.2
4.1
2.8
2.6
3.5
7.5
2.6
1.8
4.1
5.6
12
4.1
2.8
3
4
8
3
2
4.8
6.4
12.8
4.8
3.2
3
4
8.5
3
2
4.8
6.4
13.6
4.8
3.2
Peak Intervals-Speed and Incline changes
Segment
Warm Up
Time
4:00 Mins
90 sec
Speed(MPH)
1
1.5
Level 1
Speed(KMH)
1.6
2.4
Incline
1
1.5
Speed(MPH)
1
1.5
1.6
2.4
Level 2
Speed(KMH)
Incline
1.5
2.5
Speed(MPH)
1.3
1.9
2
3
Level 3
Speed(KMH)
Incline
2
3
Speed(MPH)
1.3
1.9
2
3
Level 4
Speed(KMH)
Incline
2
3
Speed(MPH)
1.5
2.3
2.4
3.7
Level 5
Speed(KMH)
Incline
2.5
3.5
Speed(MPH)
1.5
2.3
Level 6
Speed(KMH)
2.4
3.7
Incline
2.5
3.5
Speed(MPH)
1.8
2.6
2.8
4.1
Level 7
Speed(KMH)
Incline
2.5
4
Speed(MPH)
1.8
2.6
2.8
4.1
Level 8
Speed(KMH)
Incline
3
4
Speed(MPH)
2
3
Level 9
Speed(KMH)
3.2
4.8
Incline
3
4.5
Speed(MPH)
2
3
3.2
4.8
Level 10
Speed(KMH)
Incline
3
4.5
1
2
Cool Down
30 sec
4:00 Mins
2
4
1.5
1
3.2
6.4
2.4
1.6
0.5
1.5
1.5
0
2
4.5
1.5
1
3.2
7.2
2.4
1.6
3
6.5
2.5
1.5
2.5
5
1.9
1.3
4
8
3
2
4
7.5
3
2
2.5
5.5
1.9
1.3
4
8.8
3
2
4
8.5
3
2
3
6
2.3
1.5
4.8
9.6
3.7
2.4
4.5
9
3.5
2.5
3
6.5
2.3
1.5
4.8
10.4
3.7
2.4
4.5
10
3.5
2.5
3.5
7
2.6
1.8
5.6
11.2
4.1
2.8
5.5
10.5
4
3
3.5
7.5
2.6
1.8
5.6
12
4.1
2.8
5.5
11.5
4
3
4
8
3
2
6.4
12.8
4.8
3.2
6
12
5
3
4
8.5
3
2
6.4
13.6
4.8
3.2
6
12
5
3
13
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