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CUSTOM HEART RATE: This program allows you to set your Heart Rate for a specified time. The program will adjust incline
to keep your Heart Rate in your target zone. Build multiple Heart Rate targets into a full program to help you reach your
cardiovascular goals. The program total time includes a 4 minute warm up and 4 minute cool down time. Your selected custom
heart rates will repeat after the warm up until 4 minutes before the total time expires.
SPRINT 8: A time based program that allows you to select a level. After warm up, the program will give you 30 seconds at a high
speed and intensity, alternating with 90 seconds at a lower recovery speed. Increasing levels will allow you to keep your calorie
burn high and increase your overall running speed.
TREADMILL SPRINT 8 CHART
Speed changes and segments repeat 90 and 30 seconds.
Segment
Warm Up
1
2
Time (Sec)
3:00 Mins
30
90
Incline
0
3
0
Level 1
Speed (mph)
1.5
3.2
1.5
Speed (km/h)
2.4
5.1
2.4
Incline
0
3
0
Level 2
Speed (mph)
1.5
3.7
1.5
Speed (km/h)
2.4
5.92
2.4
Incline
0
3
0
Level 3
Speed (mph)
1.5
4.2
1.5
Speed (km/h)
2.4
6.72
2.4
Incline
0
3
0
Level 4
Speed (mph)
1.5
4.6
1.5
Speed (km/h)
2.4
7.36
2.4
Incline
0
3
0
Level 5
Speed (mph)
1.5
4.9
1.5
Speed (km/h)
2.4
7.84
2.4
Incline
0
4
0
Level 6
Speed (mph)
2
5
2
Speed (km/h)
3.2
8
3.2
Incline
0
4
0
Level 7
Speed (mph)
2
5.3
2
Speed (km/h)
3.2
8.48
3.2
Incline
0
4
0
Level 8
Speed (mph)
2
5.8
2
Speed (km/h)
3.2
9.28
3.2
28
3
4
5
6
7
8
9
10
11
12
13
30
90
30
90
30
90
30
90
30
90
30
3
0
3
0
3
0
3
0
3
0
3
3.2
1.5
3.2
1.5
3.2
1.5
3.2
1.5
3.2
1.5
3.2
5.1
2.4
5.1
2.4
5.1
2.4
5.1
2.4
5.1
2.4
5.1
3
0
3
0
3
0
3
0
3
0
3
3.7
1.5
4
1.5
4
1.5
4.2
1.5
4.2
1.5
4.2
5.92
2.4
6.4
2.4
6.4
2.4
6.72
2.4
6.72
2.4
6.72
3
0
3
0
3
0
3
0
3
0
3
4.2
1.5
4.4
1.5
4.4
1.5
4.6
1.5
4.6
1.5
4.6
6.72
2.4
7.04
2.4
7.04
2.4
7.36
2.4
7.36
2.4
7.36
3
0
3
0
3
0
3
0
3
0
3
4.6
1.5
4.8
1.5
4.8
1.5
5
1.5
5
1.5
5
7.36
2.4
7.68
2.4
7.68
2.4
8
2.4
8
2.4
8
3
0
3
0
3
0
3
0
3
0
3
4.9
1.5
5.1
1.5
5.1
1.5
5.3
1.5
5.3
1.5
5.3
7.84
2.4
8.16
2.4
8.16
2.4
8.48
2.4
8.48
2.4
8.48
4
0
4
0
4
0
4
0
4
0
4
5
2
5.2
2
5.2
2
5.5
2
5.5
2
5.5
8
3.2
8.32
3.2
8.32
3.2
8.8
3.2
8.8
3.2
8.8
4
0
4
0
4
0
4
0
4
0
4
5.3
2
5.5
2
5.5
2
5.8
2
5.8
2
5.8
8.48
3.2
8.8
3.2
8.8
3.2
9.28
3.2
9.28
3.2
9.28
4
0
4
0
4
0
4
0
4
0
4
5.8
2
6
2
6
2
6.3
2
6.3
2
6.3
9.28
3.2
9.6
3.2
9.6
3.2
10.08
3.2
10.08
3.2
10.08
TREADMILL SPRINT 8 CHART
Speed changes and segments repeat 90 and 30 seconds.
Segment
Time (Sec)
Incline
Level 9
Speed (mph)
Speed (km/h)
Incline
Level 10
Speed (mph)
Speed (km/h)
Incline
Level 11
Speed (mph)
Speed (km/h)
Incline
Level 12
Speed (mph)
14
15
Cool Down
Speed (km/h)
90
30
150
Incline
0
3
0
Level 13
Speed (mph)
1.5
3.2
1.5
Speed (km/h)
2.4
5.1
2.4
Incline
0
3
0
Level 14
Speed (mph)
1.5
4.2
1.5
Speed (km/h)
2.4
6.72
2.4
Incline
0
3
0
Level 15
Speed (mph)
1.5
4.6
1.5
Speed (km/h)
2.4
7.36
2.4
Incline
0
3
0
Level 16
Speed (mph)
1.5
5
1.5
Speed (km/h)
2.4
8
2.4
Incline
0
3
0
Level 17
Speed (mph)
1.5
5.3
1.5
Speed (km/h)
2.4
8.48
2.4
Incline
0
4
0
Level 18
Speed (mph)
2
5.5
2
Speed (km/h)
3.2
8.8
3.2
Incline
0
4
0
Level 19
Speed (mph)
2
5.8
2
Speed (km/h)
3.2
9.28
3.2
Incline
0
4
0
Level 20
Speed (mph)
2
6.3
2
Speed (km/h)
3.2
10.08
3.2
Warm Up
1
2
3
4
5
6
7
8
9
3:00 Mins
30
90
30
90
30
90
30
90
30
0
4
0
4
0
4
0
4
0
4
2
6
2
6
2
6.3
2
6.3
2
6.5
3.2
9.6
3.2
9.6
3.2
10.08
3.2
10.08
3.2
10.4
0
4
0
4
0
4
0
4
0
4
2
6.5
2
6.5
2
6.7
2
6.7
2
7
3.2
10.4
3.2
10.4
3.2
10.72
3.2
10.72
3.2
11.2
0
5
0
5
0
5
0
5
0
5
2.5
7
2.5
7
2.5
7.2
2.5
7.2
2.5
7.5
4
11.2
4
11.2
4
11.52
4
11.52
4
12
0
5
0
5
0
5
0
5
0
5
2.5
7.5
2.5
7.5
2.5
7.7
2.5
7.7
2.5
8
4
12
4
12
4
12.32
4
12.32
4
12.8
0
5
0
5
0
5
0
5
0
5
2.5
8
2.5
8
2.5
8.2
2.5
8.2
2.5
8.5
4
12.8
4
12.8
4
13.12
4
13.12
4
13.6
0
5
0
5
0
5
0
5
0
5
2.5
8.5
2.5
8.5
2.5
8.7
2.5
8.7
2.5
9
4
13.6
4
13.6
4
13.92
4
13.92
4
14.4
0
5
0
5
0
5
0
5
0
5
2.5
9
2.5
9
2.5
9.2
2.5
9.2
2.5
9.5
4
14.4
4
14.4
4
14.72
4
14.72
4
15.2
1
6
1
6
1
6
1
6
1
6
3
9.5
3
9.5
3
9.7
3
9.7
3
10
4.8
15.2
4.8
15.2
4.8
15.52
4.8
15.52
4.8
16
1
6
1
6
1
6
1
6
1
6
3
10
3
10
3
10.2
3
10.2
3
10.5
4.8
16
4.8
16
4.8
16.32
4.8
16.32
4.8
16.8
1
6
1
6
1
6
1
6
1
6
3
10.5
3
10.5
3
10.7
3
10.7
3
11
4.8
16.8
4.8
16.8
4.8
17.12
4.8
17.12
4.8
17.6
2
6
2
6
2
6
2
6
2
6
3
11
3
11
3
11.2
3
11.2
3
11.5
4.8
17.6
4.8
17.6
4.8
17.92
4.8
17.92
4.8
18.4
2
6
2
6
2
6
2
6
2
6
6
11.5
6
11.5
6
11.7
6
11.7
6
12
9.6
18.4
9.6
18.4
9.6
18.72
9.6
18.72
9.6
19.2
10
11
12
13
14
15
Cool Down
90
30
90
30
90
30
150
0
4
0
4
0
4
0
2
6.5
2
6.5
2
6.5
2
3.2
10.4
3.2
10.4
3.2
10.4
3.2
0
4
0
4
0
4
0
2
7
2
7
2
7
2
3.2
11.2
3.2
11.2
3.2
11.2
3.2
0
5
0
5
0
5
0
2.5
7.5
2.5
7.5
2.5
7.5
2.5
4
12
4
12
4
12
4
0
5
0
5
0
5
0
2.5
8
2.5
8
2.5
8
2.5
4
12.8
4
12.8
4
12.8
4
0
5
0
5
0
5
0
2.5
8.5
2.5
8.5
2.5
8.5
2.5
4
13.6
4
13.6
4
13.6
4
0
5
0
5
0
5
0
2.5
9
2.5
9
2.5
9
2.5
4
14.4
4
14.4
4
14.4
4
0
5
0
5
0
5
0
2.5
9.5
2.5
9.5
2.5
9.5
2.5
4
15.2
4
15.2
4
15.2
4
1
6
1
6
1
6
1
3
10
3
10
3
10
3
4.8
16
4.8
16
4.8
16
4.8
1
6
1
6
1
6
1
3
10.5
3
10.5
3
10.5
3
4.8
16.8
4.8
16.8
4.8
16.8
4.8
1
6
1
6
1
6
1
3
11
3
11
3
11
3
4.8
17.6
4.8
17.6
4.8
17.6
4.8
2
6
2
6
2
6
2
3
11.5
3
11.5
3
11.5
3
4.8
18.4
4.8
18.4
4.8
18.4
4.8
2
6
2
6
2
6
2
6
12
6
12
6
12
6
9.6
19.2
9.6
19.2
9.6
19.2
9.6
29
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