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pROGRAM INfORMATION
p1) MANUAl: Adjust your speed and incline manually during your workout.
p2) 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.
20
Segment
Warm Up
Time
4:00
90
min
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 5
1.5
2.3
3.0
Level 6
1.5
2.3
3.0
Level 7
1.8
2.6
3.5
Level 8
1.8
2.6
3.5
Level 9
2.0
3.0
4.0
Level 10
2.0
3.0
4.0
Segment
Warm Up
Time
4:00 min
90 sec
Level 1
1.6
2.4
3.2
Level 2
1.6
2.4
3.2
Level 3
2.0
3.0
4.0
Level 4
2.0
3.0
4.0
Level 5
2.4
3.6
4.8
Level 6
2.4
3.6
4.8
Level 7
2.8
4.1
5.6
Level 8
2.8
4.1
5.6
Level 9
3.2
4.8
6.4
Level 10
3.2
4.8
6.4
British
1
2
Cool Down
30
4:00
sec
sec
min
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
Metric
1
2
Cool Down
30 sec
4:00 min
6.4
2.4
1.6
7.2
2.4
1.6
8.0
3.0
2.0
8.8
3.0
2.0
9.6
3.6
2.4
10.4
3.6
2.4
11.2
4.1
2.8
12.0
4.1
2.8
12.8
4.8
3.2
13.6
4.8
3.2
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