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PR O GRA M IN F O RM AT I ON
PRO G R A M: M AN UAL
MANUAL
Allows 'On The Fly' manual SPEED and INCLINE changes. Time-based goal.
INTERVALS
MANUAL
ROLLING
PRO G R A M: I NT E RVA L S
INTERVALS
WEIGHT LOSS
Walk or run a series of alternating SPEED levels. Time-based goal with 10 difficulty levels to choose from.
ROLLING
GOLF COURSE
WEIGHT LOSS
RACE
(peak segments last 30 seconds, valley segments last 90 seconds)
GOLF COURSE
CUSTOM 1
RACE
CUSTOM 2
CUSTOM 1
THR ZONE 1
CUSTOM 2
THR ZONE 2
THR ZONE 1
Level 10
VALLEY
MANUAL
THR ZONE 2
(WARM-UP and COOL-DOWN last 4:00 minutes each and are included in program times)
TOUR
INTERVALS
VALLEY
PR OG R A M: R OL L I NG
ROLLING
TOUR
Motivates with different combinations of SPEED. Time-based goal with 10 difficulty levels to choose from.
WEIGHT LOSS
ROLLING PROGRAM SEGMENTS (all segments last 30 seconds)
GOLF COURSE
MPH
WARM-UP
Level 1
1.0
1.5
RACE
Level 2
1.3
1.9
Level 3
1.5
2.3
CUSTOM 1
Level 4
1.8
2.6
Level
2.0
3.0
Level
2.3
3.4
CUSTOM 2
Level 7
2.5
3.8
Level
2.8
4.1
THR ZONE 1
Level
3.0
4.5
Level 10
3.3
4.9
THR ZONE 2
(WARM-UP and COOL-DOWN last 4:00 minutes each and are included in program times)
VALLEY
TOUR
INTERVALS PROGRAM SEGMENTS
MPH
WARM-UP
1
Level 1
1.0
1.5
2.0
Level 2
1.0
1.5
2.0
Level 3
1.3
1.9
2.5
Level 4
1.3
1.9
2.5
Level
1.5
2.3
3.0
Level
1.5
2.3
3.0
Level 7
1.8
2.6
3.5
Level
1.8
2.6
3.5
Level
2.0
3.0
4.0
2.0
3.0
4.0
1
2
3
4
2.0
2.5
3.0
3.5
2.5
3.0
3.5
4.0
3.0
3.5
4.0
4.5
3.5
4.0
4.5
5.0
4.0
4.5
5.0
5.5
4.5
5.0
5.5
6.0
5.0
5.5
6.0
6.5
5.5
6.0
6.5
7.0
6.0
6.5
7.0
7.5
6.5
7.0
7.5
8.0
2
COOL DOWN
4.0
1.5
1.0
4.5
1.5
1.0
5.0
1.9
1.3
5.5
1.9
1.3
6.0
2.3
1.5
6.5
2.3
1.5
7.0
2.6
1.8
7.5
2.6
1.8
8.0
3.0
2.0
8.5
3.0
2.0
7
4.0
3.5
3.0
2.5
4.5
4.0
3.5
3.0
5.0
4.5
4.0
3.5
5.5
5.0
4.5
4.0
6.0
5.5
5.0
4.5
6.5
6.0
5.5
5.0
7.0
6.5
6.0
5.5
7.5
7.0
6.5
6.0
8.0
7.5
7.0
6.5
8.5
8.0
7.5
7.0
COOL-DOWN
2.3
1.5
2.6
1.8
3.0
2.0
3.4
2.3
3.8
2.5
4.1
2.8
4.5
3.0
4.9
3.3
5.3
3.5
5.6
3.8
1
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