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WORKOUT PROFILES
MANUAL: Control everything about your workout – from start to finish. This program is a basic workout with no pre-defined settings,
allowing you to manually adjust the machine at any time. It begins with an incline at 0 and speed at 0.5 mph.
HILL CLIMB: Simulates a hill ascent and descent. This program helps tone muscle and improve cardiovascular ability. Incline changes
and segments repeat every 30 seconds.
Incline changes and segments repeat every 30 seconds.
Segment
Warm Up
1
Time
4:00 Mins
30 sec
30 sec
Level 1
0
0
1
1.5
Level 2
0
0
1.5
Level 3
0
1
2
2.5
Level 4
0
1.5
2.5
Level 5
0
1.5
3
3.5
Level 6
0
1.5
3.5
Level 7
0
1.5
4
4.5
Level 8
0
2
4.5
Level 9
0
2
5
5.5
Level 10
0
2
5.5
20
2
3
4
5
6
7
30 sec
30 sec
30 sec
30 sec
30 sec
30 sec
2
2.5
3
3
2.5
2
2.5
3
3.5
3.5
3
2.5
3
3.5
4
4
3.5
3
3.5
4
4.5
4.5
4
3.5
4
4.5
5
5
4.5
4
4.5
5
5.5
5.5
5
4.5
5
5.5
6
6
5.5
5
5.5
6
6.5
6.5
6
5.5
6
6.5
7
7
6.5
6
6.5
7
7.5
7.5
7
6.5
MY FIRST 5K: This 9-week program is intended for inexperienced runners looking to run their first 5k or simply begin an exercise
routine. It is designed specifically to keep you motivated and engaged, gradually building your strength, increasing your stamina
and giving you the confidence it takes to complete your first 5k.
Week Workout #1
1
5 minute warmup
1 min jog
1.5 min walk
1 min jog
1.5 min walk
1 min jog
1.5 min walk
1 min jog
1.5 min walk
1 min jog
1.5 min walk
1 min jog
1.5 min walk
8
9
10
1 min jog
30 sec
30 sec
1.5 min walk
2
1.5
1
1 min jog
1.5 min walk
2
1.5
5 minute cooldown
3
2.5
2
2
5 minute warmup
3
2.5
1.5 minute jog
4
3.5
3
2 minute walk
1.5 minute jog
4
3.5
2 minute walk
5
4.5
4
1.5 minute jog
2 minute walk
5
4.5
1.5 minute jog
6
5.5
5
2 minute walk
6
5.5
1.5 minute jog
2 minute walk
1.5 minute jog
2 minute walk
5 minute cooldown
3
5 minute warmup
1.5 minute jog
1.5 minute walk
3 minute jog
3 minute walk
1.5 minute jog
1.5 minute walk
3 minute jog
3 minute walk
5 minute cooldown
Warmup and cooldown speeds 1.0 mph or 75% of walk speed, whichever is greater
Workout #2
Workout #3
Week Workout #1
5 minute warmup
5 minute warmup
4
5 minute warmup
1 min jog
1 min jog
3 minute jog
1.5 min walk
1.5 min walk
1.5 minute walk
1 min jog
1 min jog
5 minute jog
1.5 min walk
1.5 min walk
2.5 minute walk
1 min jog
1 min jog
3 minute jog
1.5 min walk
1.5 min walk
1.5 minute walk
1 min jog
1 min jog
5 minute jog
1.5 min walk
1.5 min walk
5 minute cooldown
1 min jog
1 min jog
1.5 min walk
1.5 min walk
5
5 minute warmup
1 min jog
1 min jog
5 minute jog
1.5 min walk
1.5 min walk
3 minute walk
1 min jog
1 min jog
5 minute jog
1.5 min walk
1.5 min walk
3 minute walk
1 min jog
1 min jog
5 minute jog
1.5 min walk
1.5 min walk
5 minute cooldown
5 minute cooldown
5 minute cooldown
6
5 minute warmup
5 minute warmup
5 minute warmup
5 minute jog
1.5 minute jog
1.5 minute jog
3 minute walk
2 minute walk
2 minute walk
8 minute jog
1.5 minute jog
1.5 minute jog
3 minute walk
2 minute walk
2 minute walk
5 minute jog
1.5 minute jog
1.5 minute jog
5 minute cooldown
2 minute walk
2 minute walk
1.5 minute jog
1.5 minute jog
7
5 minute warmup
2 minute walk
2 minute walk
25 minute jog
1.5 minute jog
1.5 minute jog
5 minute cooldown
2 minute walk
2 minute walk
1.5 minute jog
1.5 minute jog
8
5 minute warmup
2 minute walk
2 minute walk
28 minute jog
5 minute cooldown
5 minute cooldown
5 minute cooldown
5 minute warmup
5 minute warmup
9
5 minute warmup
1.5 minute jog
1.5 minute jog
30 minute jog
1.5 minute walk
1.5 minute walk
5 minute cooldown
3 minute jog
3 minute jog
3 minute walk
3 minute walk
Warmup and cooldown speeds 1.0 mph or 75% of walk speed, whichever is greater
1.5 minute jog
1.5 minute jog
1.5 minute walk
1.5 minute walk
3 minute jog
3 minute jog
3 minute walk
3 minute walk
5 minute cooldown
5 minute cooldown
Workout #2
Workout #3
5 minute warmup
5 minute warmup
3 minute jog
3 minute jog
1.5 minute walk
1.5 minute walk
5 minute jog
5 minute jog
2.5 minute walk
2.5 minute walk
3 minute jog
3 minute jog
1.5 minute walk
1.5 minute walk
5 minute jog
5 minute jog
5 minute cooldown
5 minute cooldown
5 minute warmup
5 minute warmup
5 minute jog
5 minute jog
3 minute walk
3 minute walk
5 minute jog
5 minute jog
3 minute walk
3 minute walk
5 minute jog
5 minute jog
5 minute cooldown
5 minute cooldown
5 minute warmup
5 minute warmup
10 minute jog
25 minute jog
3 minute walk
5 minute cooldown
10 minute jog
5 minute cooldown
5 minute warmup
5 minute warmup
25 minute jog
25 minute jog
5 minute cooldown
5 minute cooldown
5 minute warmup
5 minute warmup
28 minute jog
28 minute jog
5 minute cooldown
5 minute cooldown
5 minute warmup
5 minute warmup
30 minute jog
30 minute jog
5 minute cooldown
5 minute cooldown
21
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