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6) HILL RUN: Simulates a hill ascent and descent. This program helps tone muscle and improve cardiovascular
ability. Incline changes and segments repeat every 30 seconds.
Segments
Warm-Up
1
2
3
Time
4:00
30
30
30
min
sec
sec
sec
Level 1
0
0
1
1.5
2
Level 2
0
0
1.5
2
2.5
Level 3
0
1
2
2.5
3
ALL
Level 4
0
1.5
2.5
3
3.5
MODELS
Level 5
0
1.5
3
3.5
4
Level 6
0
1.5
3.5
4
4.5
Level 7
0
1.5
4
4.5
5
Level 8
0
2
4.5
5
5.5
Level 9
0
2
5
5.5
6
Level 10
0
2
5.5
6
6.5
7) HILL CLIMB (PARAGoN 6 oNLY): A more intense version of HILL RUN. Simulates a mountain ascent and
descent. This program helps tone muscle and improve cardiovascular ability. Incline changes and segments
repeat every 30 seconds.
Segments
Warm-Up
1
2
3
4
Time
4:00
30
30
30
30
30
min
sec
sec
sec
sec
Level 1
0 0.5 0
0
1
3
1
3
Level 2
0 0.5 0
0
1
3
2
3
Level 3
0.5 1 0.5 0.5 1.5
3.5
1.5
3.5
Level 4
0.5 1 0.5 0.5 1.5
3.5
2.5
3.5
Level 5
1
1.5
1
1
2
4
2
4
Level 6
1
1.5
1
1
2
4
3
4
Level 7
1.5
2
1.5 1.5 2.5
4.5
2.5
4.5
Level 8
1.5
2
1.5 1.5 2.5
4.5
3.5
4.5
Level 9
2 2.5 2
2
3
5
3
5
Level 10
2 2.5 2
2
3
5
4
5
30
4
5
6
7
8
9
10
Cool Down
30
30
30
30
30
30
30
4:00
sec
sec
sec
sec
sec
sec
sec
2.5
3
3
2.5
2
1.5
1
0
3
3.5
3.5
3
2.5
2
1.5
0
3.5
4
4
3.5
3
2.5
2
1
4
4.5
4.5
4
3.5
3
2.5
1.5
4.5
5
5
4.5
4
3.5
3
1.5
5
5.5
5.5
5
4.5
4
3.5
1.5
5.5
6
6
5.5
5
4.5
4
1.5
6
6.5
6.5
6
5.5
5
4.5
2
6.5
7
7
6.5
6
5.5
5
2
7
7.5
7.5
7
6.5
6
5.5
2
5
6
7
8
9
10
11
12
13
14
15
Cool Down
30
30
30
30
30
30
30
30
30
30
4:00
sec
sec
sec
sec
sec
sec
sec
sec
sec
sec
sec
2
3
2
3.5
2
3
2
3
1
3
1
0.5
2
3
2.5
3.5
2.5
3
2
3
2
3
1
0.5
2.5
3.5
2.5
4
2.5
3.5
2.5
3.5
1.5
3.5
1.5
1
2.5
3.5
3
4
3
3.5
2.5
3.5
2.5
3.5
1.5
1
3
4
3
4.5
3
4
3
4
2
4
2
1.5
3
4
3.5
4.5
3.5
4
3
4
3
4
2
1.5
3.5
4.5
3.5
5
3.5
4.5
3.5
4.5
2.5
4.5
2.5
2
3.5
4.5
4
5
4
4.5
3.5
4.5
3.5
4.5
2.5
2
4
5
4
5.5
4
5
4
5
3
5
3
2.5
4
5
4.5
5.5
4.5
5
4
5
4
5
3
2.5
8-9) 5K & 10K: Walk a series of alternating incline levels. Distance based goal with 4 difficulty levels to choose from. Distance
shown as kilometers. Segments repeat until distance is reached.
Segments
Warm-Up
Time
4:00
min
0
Level 1
0
0
Level 2
0
0
Level 3
0.5
0
Level 4
0.5
0
Level 5
1
0
Level 6
1
0
Level 7
1.5
0
Level 8
1.5
0
Level 9
2
0
Level 10
2
10) PACER (PARAGoN 6 oNLY): Trains you to run at a steady "race pace". Enter in the distance plus the time limit, and the
program calculates a steady pace.
HEART RATE TRAINING
The first step in knowing the right intensity for your
min
training is to find out your maximum heart rate (max
0
0
HR = 220 – your age). The age-based method
0.5
provides an average statistical prediction of your
0.5
1
max HR and is a good method for the majority of
1
people, especially those new to heart rate training.
1.5
1.5
The most precise and accurate way of determining
2
your individual max HR is to have it clinically tested
2
by a cardiologist or exercise physiologist through
the use of a maximal stress test. If you are over the
age of 40, overweight, have been sedentary for
several years, or have a history of heart disease
in your family, clinical testing is recommended. This chart gives examples of the heart rate range for a 30 year old exercising at 5
different heart rate zones. For example, a 30-year-old's max HR is 220 – 30 = 190 bpm and 90% max HR is 190 × 0.9 = 171 bpm.
1
2
3
4
5
6
7
8
9
10
11
0.16
0.16
0.16
0.16
0.16
0.16
0.16
0.16
0.16
0.16
0.16
min
km
km
km
km
km
km
km
km
km
km
0.5
1
3
1
3
2
3
2
3.5
2
3
2
0.5
1
3
2
3
2
3
2.5
3.5
2.5
3
2
1
1.5
3.5
1.5
3.5
2.5
3.5
2.5
4
2.5
3.5
2.5
1
1.5
3.5
2.5
3.5
2.5
3.5
3
4
3
3.5
2.5
1.5
2
4
2
4
3
4
3
4.5
3
4
3
1.5
2
4
3
4
3
4
3.5
4.5
3.5
4
3
2
2.5
4.5
2.5
4.5
3.5
4.5
3.5
5
3.5
4.5
3.5
2
2.5
4.5
3.5
4.5
3.5
4.5
4
5
4
4.5
3.5
2.5
3
5
3
5
4
5
4
5.5
4
5
4
2.5
3
5
4
5
4
5
4.5
5.5
4.5
5
4
target Heart
Workout
Example tHR
Rate Zone
Duration
Zone (age 30)
VERY HARD
< 5
171 – 190
min
90
–
100%
HARD
2 – 10
152 – 171
min
80
–
90%
moDERAtE
10 – 40
133 – 152
min
70
–
80%
liGHt
40 – 80
114 – 133
min
60
–
70%
VERY liGHt
20 – 40
104 – 114
min
50
–
60%
12
13
14
15
Cool Down
0.16
0.16
0.16
0.16
4:00
km
km
km
km
km
min
3
1
3
1
0.5
0
3
2
3
1
0.5
0
3.5
1.5
3.5
1.5
1
0.5
3.5
2.5
3.5
1.5
1
0.5
MODELS
4
2
4
2
1.5
1
4
3
4
2
1.5
1
4.5
2.5
4.5
2.5
2
1.5
4.5
3.5
4.5
2.5
2
1.5
5
3
5
3
2.5
2
5
4
5
3
2.5
2
Your
Recommended for
tHR Zone
Fit persons and for athletic training
bpm
Shorter workouts
bpm
Moderately long workouts
bpm
Longer and frequently repeated shorter
bpm
exercises
Weight management and active recovery
bpm
ALL
31
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