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FAT BURN: Relatively slow and steady is the name of the game to maximize your weight-loss goals. 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 30 seconds.
Segment
Warm Up
Time
4:00 Mins
Incline
0
0.5
Level 1
Speed
0.5
1.5
Incline
0
0.5
Level 2
Speed
0.5
1.9
Incline
0.5
1
Level 3
Speed
0.5
2.3
Incline
0.5
1
Level 4
Speed
1
2.6
Incline
1
1.5
Level 5
Speed
1
3
Incline
1
1.5
Level 6
Speed
1
3.4
Incline
1.5
2
Level 7
Speed
1.4
3.8
Incline
1.5
2
Level 8
Speed
1.4
4.1
Incline
2
2.5
Level 9
Speed
1.4
4.5
Incline
2
2.5
Level 10
Speed
1.4
4.9
CUSTOM: Allows you to create and reuse your perfect workout with a combination of a specific speed, incline and time or
distance. The ultimate in personal programming. This is a time or distance based goal program.
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1
2
3
4
5
6
7
30 sec
30 sec
30 sec
30 sec
30 sec
30 sec
30 sec
1.5
1.5
1
0.5
0.5
0.5
1
2
2.5
3
3.5
4
3.5
3
1.5
1.5
1
0.5
1
0.5
1
2.5
3
3.5
4
4.5
4
3.5
2
2
1.5
1
1
1
1.5
3
3.5
4
4.5
5
4.5
4
2
2
1.5
1
1
1
1.5
3.5
4
4.5
5
5.5
5
4.5
2.5
2.5
2
1.5
1.5
1.5
2
4
4.5
5
5.5
6
5.5
5
2.5
2.5
2
1.5
1.5
1.5
2
4.5
5
5.5
6
6.5
6
5.5
3
3
2.5
2
2
2
2.5
5
5.5
6
6.5
7
6.5
6
3
3
2.5
2
2
2
2.5
5.5
6
6.5
7
7.5
7
6.5
3.5
3.5
3
2.5
2.5
2.5
3
6
6.5
7
7.5
8
7.5
7
3.5
3.5
3
2.5
2.5
2.5
3
6.5
7
7.5
8
8.5
8
7.5
TARGET PROFILES
DISTANCE: Push yourself and go further during your workout with 13 distance workouts. Choose from 1 mile, 2 miles, 5k, 5 miles,
10k, 8 miles, 15k, 10 miles, 20k, half marathon, 15 miles, 20 miles, and marathon goals. You set your level.
8
30 sec
Incline changes and all segments are 0.1 miles.
1.5
Segment
2.5
Distance
.1 mi
1.5
Level 1
3
Level 2
Level 3
2
Level 4
3.5
Level 5
2
Level 6
4
Level 7
2.5
Level 8
4.5
Level 9
Level 10
2.5
5
3
5.5
CALORIES: Set goals for burning calories from 20 to 980 calories in 20 calorie increments. You set your level to keep you in your fat
3
burning zone.
6
3.5
6.5
Incline changes and all segments are 20 calories.
3.5
Segment
7
Calories
20 cal
Level 1
Level 2
Level 3
Level 4
Level 5
Level 6
Level 7
Level 8
Level 9
Level 10
Warm Up
1
2
3
4
5
6
.1 mi
.1 mi
.1 mi
.1 mi
.1 mi
.1 mi
0.1 mi
.1 mi
0
0
0
0
0
0
0
0
0
.5
1
3
2
3
2
3
2.5
.5
1
1.5
3.5
1.5
3.5
2.5
3.5
2.5
.5
1
1.5
3.5
2.5
3.5
2.5
3.5
1
1.5
2
4
2
4
3
4
1
1.5
2
4
3
4
3
4
3.5
1.5
2
2.5
4.5
2.5
4.5
3.5
4.5
3.5
1.5
2
2.5
4.5
3.5
4.5
3.5
4.5
2
2.5
3
5
3
5
4
5
2
2.5
3
5
4
5
4
5
4.5
Warm Up
1
2
3
4
5
6
7
20 cal
20 cal
20 cal
20 cal
20 cal
20 cal
20 cal
20 cal
0
0
0
0
0
0
0
0
0
0
0.5
1
3
2
3
2
3
2.5
0.5
1
1.5
3.5
1.5
3.5
2.5
3.5
2.5
0.5
1
1.5
3.5
2.5
3.5
2.5
3.5
3
1
1.5
2
4
2
4
3
4
3
1
1.5
2
4
3
4
3
4
3.5
1.5
2
2.5
4.5
2.5
4.5
3.5
4.5
3.5
1.5
2
2.5
4.5
3.5
4.5
3.5
4.5
4
2
2.5
3
5
3
5
4
5
4
2
2.5
3
5
4
5
4
5
4.5
7
8
9
10
11
12
13
14
15
.1 mi
.1 mi
.1 mi
.1 mi
.1 mi
.1 mi
.1 mi
.1 mi
0
0
0
0
0
0
0
0
0
3.5
2.5
3
2
3
2
3
1
4
2.5
3.5
2.5
3.5
1.5
3.5
1.5
3
4
3
3.5
2.5
3.5
2.5
3.5
1.5
3
4.5
3
4
3
4
2
4
2
4.5
3.5
4
3
4
3
4
2
5
3.5
4.5
3.5
4.5
2.5
4.5
2.5
4
5
4
4.5
3.5
4.5
3.5
4.5
2.5
4
5.5
4
5
4
5
3
5
3
5.5
4.5
5
4
5
4
5
3
8
9
10
11
12
13
14
15
20 cal
20 cal
20 cal
20 cal
20 cal
20 cal
20 cal
20 cal
0
0
0
0
0
0
0
0
3.5
2.5
3
2
3
2
3
1
4
2.5
3.5
2.5
3.5
1.5
3.5
1.5
4
3
3.5
2.5
3.5
2.5
3.5
1.5
4.5
3
4
3
4
2
4
2
4.5
3.5
4
3
4
3
4
2
5
3.5
4.5
3.5
4.5
2.5
4.5
2.5
5
4
4.5
3.5
4.5
3.5
4.5
2.5
5.5
4
5
4
5
3
5
3
5.5
4.5
5
4
5
4
5
3
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