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P1= HILL; P2= FAT BURN; P3= CARDIO; P4= INTERVAL
Prog
SEG Warm up 1 2 3 4 5
Speed 20 30 40 50 60 60 70 70 70 80 80 70 80 80 100 100 70 80 80 70 70 80 80 70 60 60 50 40 30 20
P1
Incline 0 0 0 0 1 2 3 3
Speed 20 30 40 50 60 60 70 80 100 100 100 100 100 100 100 100 100 100 100 100 100 100 100 80 70 60 50 40 30 20
P2
Incline 0 0 0 0 1 2 3 3
Speed 20 30 40 50 60 60 70 70 70 80 70 70 80 80 60 70 80 80 70 70 70 100 70 80 60 60 50 40 30 20
P3
Incline 0 0 0 0 1 1 1 2
Speed 20 30 40 50 60 60 70 80 100 60 60 70 80 100 60 70 100 60 70 100 60 70 80 70 60 60 50 40 30 20
P4
Incline 0 0 0 0 1 2 3 5
HIIT PROGRAM
The HIIT, or High Intensity Interval Training, program takes advantage of the latest trend in
fitness. During the program you will perform short bursts of high intensity sprinting followed by
short rest periods. HIIT is a fully customizable interval training program. You can enter the
number of intervals, time of each interval Sprint and Rest periods and the work intensity of the
levels.
1. Press the HIIT key then Enter. The Message Window will ask you to enter your Age. You
may enter your Age, using the Up and Down keys or the numeric key pad, then press the
Enter key to accept the new number and proceed on to the next screen.
2. You are now asked to enter your Weight. You may adjust the Weight number using the Up
and Down keys or the numeric key pad then press Enter to continue.
3. Next you are asked for the number of intervals you want to do. The default is 10 and the
range available is 3 to 15. One interval equals 1 Sprint and 1 Rest segment.
4. Next is entering the Interval time. The Message Window shows: Sprint :30 | Rest :30. The
Sprint time will be blinking. You may use the + - keys to adjust the Sprint time from 30 to
60 seconds then press Enter. The time for the Rest period will blink and you can adjust
the time using the + - keys and press Enter. The Message Window will display the total
program time.
5. The Message Window now displays SPRINT SPD 6.0 MPH / 9.6 kph. Use the Up and
Down keys to adjust the sprint speed you desire and press enter.
6. The Message Window now displays REST SPEED 3.0 MPH / 4.8 kph. Use the Up and
Down keys to adjust the rest speed you desire and press enter.
7. You may now press Start to begin the HIIT program. The program starts with a 3-minute
warm-up period with the speed set to 50% of the sprint speed selected previously. You
can manually adjust the speed during warm-up if you wish.
6
7
8
9
10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 Cool down
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3
3
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3
3
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3
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3
1
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51
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3 1 1 0
0
0
0
6
4 2 1 0
0
0
0
2
3 1 1 0
0
0
0
5
4 3 1 0
0
0
0
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