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ELEgANT CONsOLE pROgRAM INFORMATION
spRINT 8: the sPRint 8 program is an anaerobic interval program designed to build muscle, improve speed, and
naturally increase the release of Human growth Hormone (HgH) in your body. Producing HgH through exercise
and a proper diet has been shown as an effective way to burn fat and build lean muscle mass according to Phil
elegant
campbell, author of Ready, set, go! synergy Fitness. Please go to mr. campbell's website,
console
www.readysetgofitness.com, for more details about this radical new approach to fitness.
1)
WaRm-uP (3:00) should gradually increase your heart rate and increase respiration and blood flow to working muscles.
the warm-up is controlled by the user to meet your specific needs.
2)
inteRVal tRaining (14:30) starts immediately after the warm-up with a 30-second sprint interval; changing both speed and
incline. seven recovery intervals of one minute and 30 seconds will alternate with the eight 30-second sprint intervals. the
sprints will increase speed and elevation at the 3rd and 5th interval. the recovery speed is about 3.2-4.8 km/h / 2–3 mph
slower than your sprint and the recovery elevation is 0. You can alter your speed or incline during your workout.
3)
cool-doWn (2:30) helps return your body's systems to resting levels. less demand is placed on your heart during recovery
if an appropriate cool-down is used following the exercise.
in order to keep track of each segment/interval, the segment time is counted down in the timer. it takes only 20 minutes to complete
the sPRint 8 workout.
18
spRINT 8 pROgRAM CHARTs:
BEgINNER
level
1
2
3
4
segment mph Km/h elev. mph Km/h elev. mph Km/h elev. mph Km/h elev. mph Km/h elev.
Warm up 0.5
0.8
0
0.5
0.8
0
0.5
0.8
0
0.5
0.8
0
0.5
0.8
1
3.2
5.1
3
3.7
5.9
3
4.2
6.7
3
4.6
7.4
3
4.9
7.8
2
1.5
2.4
0
2.0
3.2
0
2.2
3.5
0
2.5
4.0
0
3.0
4.8
3
3.2
5.1
3
3.7
5.9
3
4.2
6.7
3
4.6
7.4
3
4.9
7.8
4
1.5
2.4
0
2.0
3.2
0
2.2
3.5
0
2.5
4.0
0
3.0
4.8
5
3.5
5.6
3
4.0
6.4
3
4.4
7.0
3
4.8
7.7
3
5.1
8.2
6
1.5
2.4
0
2.0
3.2
0
2.2
3.5
0
2.5
4.0
0
3.0
4.8
7
3.5
5.6
3
4.0
6.4
3
4.4
7.0
3
4.8
7.7
3
5.1
8.2
8
1.5
2.4
0
2.0
3.2
0
2.2
3.5
0
2.5
4.0
0
3.0
4.8
9
3.7
5.9
3
4.2
6.7
3
4.6
7.4
3
5.0
8.0
3
5.3
8.5
10
1.5
2.4
0
2.0
3.2
0
2.2
3.5
0
2.5
4.0
0
3.0
4.8
11
3.7
5.9
3
4.2
6.7
3
4.6
7.4
3
5.0
8.0
3
5.3
8.5
12
1.5
2.4
0
2.0
3.2
0
2.2
3.5
0
2.5
4.0
0
3.0
4.8
13
3.7
5.9
3
4.2
6.7
3
4.6
7.4
3
5.0
8.0
3
5.3
8.5
14
1.5
2.4
0
2.0
3.2
0
2.2
3.5
0
2.5
4.0
0
3.0
4.8
15
3.7
5.9
3
4.2
6.7
3
4.6
7.4
3
5.0
8.0
3
5.3
8.5
cool down 1.5
2.4
0
2.0
3.2
0
2.2
3.5
0
2.5
4.0
0
3.0
4.8
ADVANCED
level
11
12
13
14
15
segment mph Km/h elev. mph Km/h elev. mph Km/h elev. mph Km/h elev. mph Km/h elev.
Warm up 0.5
0.8
0
0.5
0.8
0
0.5
0.8
0
0.5
0.8
0
0.5
0.8
1
7.0 11.2
5
7.5 12.0
5
8.0 12.8
5
8.5 13.6
5
9.0 14.4
2
5.0
8.0
0
5.5
8.8
0
5.5
8.8
0
6.0
9.6
0
6.0
9.6
3
7.0 11.2
5
7.5 12.0
5
8.0 12.8
5
8.5 13.6
5
9.0 14.4
4
5.0
8.0
0
5.5
8.8
0
5.5
8.8
0
6.0
9.6
0
6.0
9.6
5
7.2 11.5
5
7.7 12.3
5
8.2 13.1
5
8.7 13.9
5
9.2 14.7
6
5.0
8.0
0
5.5
8.8
0
5.5
8.8
0
6.0
9.6
0
6.0
9.6
7
7.2 11.5
5
7.7 12.3
5
8.2 13.1
5
8.7 13.9
5
9.2 14.7
8
5.0
8.0
0
5.5
8.8
0
5.5
8.8
0
6.0
9.6
0
6.0
9.6
9
7.5 12.0
5
8.0 12.8
5
8.5 13.6
5
9.0 14.4
5
9.5 15.2
10
5.0
8.0
0
5.5
8.8
0
5.5
8.8
0
6.0
9.6
0
6.0
9.6
11
7.5 12.0
5
8.0 12.8
5
8.5 13.6
5
9.0 14.4
5
9.5 15.2
12
5.0
8.0
0
5.5
8.8
0
5.5
8.8
0
6.0
9.6
0
6.0
9.6
13
7.5 12.0
5
8.0 12.8
5
8.5 13.6
5
9.0 14.4
5
9.5 15.2
14
5.0
8.0
0
5.5
8.8
0
5.5
8.8
0
6.0
9.6
0
6.0
9.6
15
7.5 12.0
5
8.0 12.8
5
8.5 13.6
5
9.0 14.4
5
9.5 15.2
cool down 5.0
8.0
0
5.5
8.8
0
5.5
8.8
0
6.0
9.6
0
6.0
9.6
INTERMEDIATE
5
level
6
7
8
9
segment mph Km/h elev. mph Km/h elev. mph Km/h elev. mph Km/h elev. mph Km/h elev.
0
Warm up 0.5
0.8
0
0.5
0.8
0
0.5
0.8
0
0.5
0.8
3
1
5.0
8
4
5.3
8.5
4
5.8
9.3
4
6.0
9.6
0
2
3.5
5.6
0
3.5
5.6
0
3.5
5.6
0
4.0
6.4
3
3
5.0
8
4
5.3
8.5
4
5.8
9.3
4
6.0
9.6
0
4
3.5
5.6
0
3.5
5.6
0
3.5
5.6
0
4.0
6.4
3
5
5.2 8.32
4
5.5
8.8
4
6.0
9.6
4
6.3 10.1
0
6
3.5
5.6
0
3.5
5.6
0
3.5
5.6
0
4.0
6.4
3
7
5.2 8.32
4
5.5
8.8
4
6.0
9.6
4
6.3 10.1
0
8
3.5
5.6
0
3.5
5.6
0
3.5
5.6
0
4.0
6.4
3
9
5.5
8.8
4
5.8
9.3
4
6.3 10.1
4
6.5 10.4
0
10
3.5
5.6
0
3.5
5.6
0
3.5
5.6
0
4.0
6.4
3
11
5.5
8.8
4
5.8
9.3
4
6.3 10.1
4
6.5 10.4
0
12
3.5
5.6
0
3.5
5.6
0
3.5
5.6
0
4.0
6.4
3
13
5.5
8.8
4
5.8
9.3
4
6.3 10.1
4
6.5 10.4
0
14
3.5
5.6
0
3.5
5.6
0
3.5
5.6
0
4.0
6.4
3
15
5.5
8.8
4
5.8
9.3
4
6.3 10.1
4
6.5 10.4
0
cool down 3.5
5.6
0
3.5
5.6
0
3.5
5.6
0
4.0
6.4
ELITE
level
16
17
18
19
segment mph Km/h elev. mph Km/h elev. mph Km/h elev. mph Km/h elev. mph Km/h elev.
0
Warm up 0.5
0.8
0
0.5
0.8
0
0.5
0.8
0
0.5
0.8
5
1
9.5 15.2
6 10.0 16.0
6 10.5 16.8
6 11.0 17.6
0
2
6.0
9.6
0
6.5 10.4
0
6.5 10.4
0
7.0 11.2
5
3
9.5 15.2
6 10.0 16.0
6 10.5 16.8
6 11.0 17.6
0
4
6.0
9.6
0
6.5 10.4
0
6.5 10.4
0
7.0 11.2
5
5
9.7 15.5
6 10.2 16.3
6 10.7 17.1
6 11.2 17.9
0
6
6.0
9.6
0
6.5 10.4
0
6.5 10.4
0
7.0 11.2
5
7
9.7 15.5
6 10.2 16.3
6 10.7 17.1
6 11.2 17.9
0
8
6.0
9.6
0
6.5 10.4
0
6.5 10.4
0
7.0 11.2
5
9
10.0 16.0
6 10.5 16.8
6 11.0 17.6
6 11.5 18.4
0
10
6.0
9.6
0
6.5 10.4
0
6.5 10.4
0
7.0 11.2
5
11
10.0 16.0
6 10.5 16.8
6 11.0 17.6
6 11.5 18.4
0
12
6.0
9.6
0
6.5 10.4
0
6.5 10.4
0
7.0 11.2
5
13
10.0 16.0
6 10.5 16.8
6 11.0 17.6
6 11.5 18.4
0
14
6.0
9.6
0
6.5 10.4
0
6.5 10.4
0
7.0 11.2
5
15
10.0 16.0
6 10.5 16.8
6 11.0 17.6
6 11.5 18.4
0
cool down 6.0
9.6
0
6.5 10.4
0
6.5 10.4
0
7.0 11.2
10
0
0.5
0.8
0
4
6.5 10.4
4
0
4.5
7.2
0
elegant
4
6.5 10.4
4
0
4.5
7.2
0
console
4
6.7 10.7
4
0
4.5
7.2
0
4
6.7 10.7
4
0
4.5
7.2
0
4
7.0 11.2
4
0
4.5
7.2
0
4
7.0 11.2
4
0
4.5
7.2
0
4
7.0 11.2
4
0
4.5
7.2
0
4
7.0 11.2
4
0
4.5
7.2
0
20
0
0.5
0.8
0
6 11.5 18.4
6
0
7.0 11.2
0
6 11.5 18.4
6
0
7.0 11.2
0
6 11.7 18.7
6
0
7.0 11.2
0
6 11.7 18.7
6
0
7.0 11.2
0
6 12.0 19.2
6
0
7.0 11.2
0
6 12.0 19.2
6
0
7.0 11.2
0
6 12.0 19.2
6
0
7.0 11.2
0
6 12.0 19.2
6
0
7.0 11.2
0
19
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