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Segment
Time
Incline
Level 1
Speed
Incline
Level 2
Speed
Incline
Level 3
Speed
Incline
Level 4
Speed
Incline
Level 5
Speed
Incline
Level 6
Speed
Incline
Level 7
Speed
Incline
Level 8
Speed
Incline
Level 9
Speed
Incline
Level 10
Speed
Segment
Time
Level 1
Level 2
Level 3
Level 4
Level 5
Level 6
Level 7
Level 8
Level 9
Level 10
12
Weight Loss (10 Levels)
Speed and Incline changes, segments repeat every 30 seconds.
Warm Up
1
2
3
4:00 Mins
30 sec
30 sec
30 sec
0
0.5
1.5
1.5
1
0.5
1.5
2
2.5
3
0
0.5
1.5
1.5
1
0.5
1.9
2.5
3
3.5
0.5
1
2
2
1.5
0.5
2.3
3
3.5
4
0.5
1
2
2
1.5
1
2.6
3.5
4
4.5
1
1.5
2.5
2.5
2
1
3
4
4.5
5
1
1.5
2.5
2.5
2
1
3.4
4.5
5
5.5
1.5
2
3
3
2.5
1.4
3.8
5
5.5
6
1.5
2
3
3
2.5
1.4
4.1
5.5
6
6.5
2
2.5
3.5
3.5
3
1.4
4.5
6
6.5
7
2
2.5
3.5
3.5
3
1.4
4.9
6.5
7
7.5
Intervals 2 (10 Levels)
Speed changes and segments repeat 60 seconds and 30 seconds.
Warm Up
1
4:00 Mins
60 sec
1
1.5
2
1
1.5
2
1.3
1.9
2.5
1.3
1.9
2.5
1.5
2.3
3
1.5
2.3
3
1.8
2.6
3.5
1.8
2.6
3.5
2
3
4
2
3
4
4
5
6
7
8
30 sec
30 sec
30 sec
30 sec
30 sec
0.5
0.5
0.5
1
1.5
3.5
4
3.5
3
2.5
0.5
1
0.5
1
1.5
4
4.5
4
3.5
3
1
1
1
1.5
2
4.5
5
4.5
4
3.5
1
1
1
1.5
2
5
5.5
5
4.5
4
1.5
1.5
1.5
2
2.5
5.5
6
5.5
5
4.5
1.5
1.5
1.5
2
2.5
6
6.5
6
5.5
5
2
2
2
2.5
3
6.5
7
6.5
6
5.5
2
2
2
2.5
3
7
7.5
7
6.5
6
2.5
2.5
2.5
3
3.5
7.5
8
7.5
7
6.5
2.5
2.5
2.5
3
3.5
8
8.5
8
7.5
7
2
Cool Down
30 sec
4:00 Mins
4
1.5
4.5
1.5
5
1.9
5.5
1.9
6
2.3
6.5
2.3
7
2.6
7.5
2.6
8
3
8.5
3
Cool Down
4:00 Mins
0.5
0
2.3
1.5
0.5
0
2.6
1.8
1
0.5
3
2
1
0.5
3.4
2.3
1.5
1
3.8
2.5
1.5
1
4.1
2.8
2
1.5
4.5
3
2
1.5
4.9
3.3
2.5
2
5.3
3.5
2.5
2
5.6
3.8
1
1
1.3
1.3
1.5
1.5
1.8
1.8
2
2
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