Table of Contents
Advertisement
PROGRAM INfORMATION
1) MANUAL: Allows 'on the fly' manual speed and incline changes.
2) SPEED INTERVALS: Improves your
strength, speed and endurance by increasing
and decreasing the speed throughout your
workout to involve your heart and other
muscles. Speed changes and segments
repeat 90 seconds and 30 seconds.
3) PEAK INTERVALS: Improves your strength,
speed and endurance by increasing and
decreasing the speed and incline throughout
your workout to involve your heart and
other muscles. Speed and Incline changes,
segments repeat 90 seconds and 30
seconds.
16
Segment
Warm Up
1
2
Cool Down
Time
4:00
90
30
4:00
min
sec
sec
Level 1
1.0
1.5
2.0
4.0
1.5
Level 2
1.0
1.5
2.0
4.5
1.5
Level 3
1.3
1.9
2.5
5.0
1.9
Level 4
1.3
1.9
2.5
5.5
1.9
Level 5
1.5
2.3
3.0
6.0
2.3
Level 6
1.5
2.3
3.0
6.5
2.3
Level 7
1.8
2.6
3.5
7.0
2.6
Level 8
1.8
2.6
3.5
7.5
2.6
Level 9
2.0
3.0
4.0
8.0
3.0
Level 10
2.0
3.0
4.0
8.5
3.0
Segment
Warm Up
1
2
Cool Down
Time
4:00
90
30
4:00
min
sec
sec
Speed
1.0
1.5
2.0
4.0
1.5
Level 1
Incline
1.0
1.5
0.5
1.5
1.5
Speed
1.0
1.5
2.0
4.5
1.5
Level 2
Incline
1.5
2.5
3.0
6.5
2.5
Speed
1.3
1.9
2.5
5.0
1.9
Level 3
Incline
2.0
3.0
4.0
7.5
3.0
Speed
1.3
1.9
2.5
5.5
1.9
Level 4
Incline
2.0
3.0
4.0
8.0
3.0
Speed
1.5
2.3
3.0
6.0
2.3
Level 5
Incline
2.5
3.5
4.5
8.5
3.5
Speed
1.5
2.3
3.0
6.5
2.3
Level 6
Incline
2.5
3.5
4.5
9.0
3.5
Speed
1.8
2.6
3.5
7.0
2.6
Level 7
Incline
2.5
4.0
5.5
9.5
4.0
Speed
1.8
2.6
3.5
7.5
2.6
Level 8
Incline
3.0
4.0
5.5
9.5
4.0
Speed
2.0
3.0
4.0
8.0
3.0
Level 9
Incline
3.0
4.5
6.0
10.0
5.0
Speed
2.0
3.0
4.0
8.5
3.0
Level 10
Incline
3.0
4.5
6.0
10.0
5.0
4) WEIGHT LOSS: Promotes
weight loss by increasing and
decreasing the speed and incline,
while keeping you in your fat
burning zone. Speed and Incline
min
changes, segments repeat every
1.0
30 seconds.
1.0
1.3
1.3
1.5
1.5
1.8
1.8
2.0
2.0
min
1.0
0.0
1.0
1.5
5) ROLLING HILLS: Simulates
1.3
2.0
running up and down hills to
1.3
improve stamina, muscle tone,
2.0
and promote weight loss. Speed
1.5
2.5
changes and segments repeat
1.5
every 30 seconds.
2.5
1.8
3.0
1.8
3.0
2.0
3.0
2.0
3.0
Segment
Warm Up
1
2
3
4
5
Time
4:00
Each segment is 30 seconds
min
Incline
0.0
0.5
1.5
1.5
1.0
0.5
0.5
Level 1
Speed
1.0
1.5
2.0
2.5
3.0
3.5
4.0
Incline
0.0
0.5
1.5
1.5
1.0
0.5
1.0
Level 2
Speed
1.3
1.9
2.5
3.0
3.5
4.0
4.5
Incline
0.5
1.0
2.0
2.0
1.5
1.0
1.0
Level 3
Speed
1.5
2.3
3.0
3.5
4.0
4.5
5.0
Incline
0.5
1.0
2.0
2.0
1.5
1.0
1.0
Level 4
Speed
1.8
2.6
3.5
4.0
4.5
5.0
5.5
Incline
1.0
1.5
2.5
2.5
2.0
1.5
1.5
Level 5
Speed
2.0
3.0
4.0
4.5
5.0
5.5
6.0
Incline
1.0
1.5
2.5
2.5
2.0
1.5
1.5
Level 6
Speed
2.3
3.4
4.5
5.0
5.5
6.0
6.5
Incline
1.5
2.0
3.0
3.0
2.5
2.0
2.0
Level 7
Speed
2.5
3.8
5.0
5.5
6.0
6.5
7.0
6.5
Incline
1.5
2.0
3.0
3.0
2.5
2.0
2.0
2.0
Level 8
Speed
2.8
4.1
5.5
6.0
6.5
7.0
7.5
Incline
2.0
2.5
3.5
3.5
3.0
2.5
2.5
2.5
Level 9
Speed
3.0
4.5
6.0
6.5
7.0
7.5
8.0
Incline
2.0
2.5
3.5
3.5
3.0
2.5
2.5
2.5
Level 10
Speed
3.3
4.9
6.5
7.0
7.5
8.0
8.5
8.0
Segment
Warm Up
1
2
3
4
5
6
Time
4:00
Each segment is 30 seconds
min
Level 1
1.0
1.5
2.0
2.5
3.0
3.5
4.0
3.5
Level 2
1.3
1.9
2.5
3.0
3.5
4.0
4.5
4.0
Level 3
1.5
2.3
3.0
3.5
4.0
4.5
5.0
4.5
Level 4
1.8
2.6
3.5
4.0
4.5
5.0
5.5
5.0
Level 5
2.0
3.0
4.0
4.5
5.0
5.5
6.0
5.5
Level 6
2.3
3.4
4.5
5.0
5.5
6.0
6.5
6.0
Level 7
2.5
3.8
5.0
5.5
6.0
6.5
7.0
6.5
Level 8
2.8
4.1
5.5
6.0
6.5
7.0
7.5
7.0
Level 9
3.0
4.5
6.0
6.5
7.0
7.5
8.0
7.5
Level 10
3.3
4.9
6.5
7.0
7.5
8.0
8.5
8.0
6
7
8
Cool Down
4:00
min
0.5
1.0
1.5
0.5
0.0
3.5
3.0
2.5
2.3
1.5
0.5
1.0
1.5
0.5
0.0
4.0
3.5
3.0
2.6
1.8
1.0
1.5
2.0
1.0
0.5
4.5
4.0
3.5
3.0
2.0
1.0
1.5
2.0
1.0
0.5
5.0
4.5
4.0
3.4
2.3
1.5
2.0
2.5
1.5
1.0
5.5
5.0
4.5
3.8
2.5
1.5
2.0
2.5
1.5
1.0
6.0
5.5
5.0
4.1
2.8
2.0
2.5
3.0
2.0
1.5
6.0
5.5
4.5
3.0
2.5
3.0
2.0
1.5
7.0
6.5
6.0
4.9
3.3
3.0
3.5
2.5
2.0
7.5
7.0
6.5
5.3
3.5
3.0
3.5
2.5
2.0
7.5
7.0
5.6
3.8
7
8
Cool Down
4:00
min
3.0
2.5
2.3
1.5
3.5
3.0
2.6
1.8
4.0
3.5
3.0
2.0
4.5
4.0
3.4
2.3
5.0
4.5
3.8
2.5
5.5
5.0
4.1
2.8
6.0
5.5
4.5
3.0
6.5
6.0
4.9
3.3
7.0
6.5
5.3
3.5
7.5
7.0
5.6
3.8
17
Hide quick links:
Advertisement
Table of Contents
