Table of Contents
Advertisement
PR OG R A M: M A NU AL
MANUAL
Allows 'On The Fly' manual SPEED and INCLINE changes. Time-based goal.
INTERVALS
ROLLING
MANUAL
WEIGHT LOSS
PR OG R A M: I N T ER VAL S
INTERVALS
GOLF COURSE
Walk or run a series of alternating SPEED levels. Time-based goal with 10 difficulty levels to choose from.
ROLLING
RACE
WEIGHT LOSS
(peak segments last 30 seconds, valley segments last 90 seconds)
CUSTOM 1
GOLF COURSE
MPH
Level 1
CUSTOM 2
RACE
Level 2
Level 3
THR ZONE 1
Level 4
CUSTOM 1
Level 5
Level
THR ZONE 2
CUSTOM 2
Level
Level
VALLEY
Level
THR ZONE 1
Level 10
TOUR
THR ZONE 2
(WARM-UP and COOL-DOWN last 5:00 minutes each and are included in program times)
VALLEY
MANUAL
TOUR
INTERVALS
PR OG R A M: R OL L I NG
ROLLING
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
RACE
Level 1
1.0
1.5
Level 2
1.3
1.9
Level 3
1.5
2.3
CUSTOM 1
Level 4
1.8
2.6
Level 5
2.0
3.0
CUSTOM 2
Level
2.3
3.4
Level
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 5:00 minutes each and are included in program times)
VALLEY
INTERVALS PROGRAM SEGMENTS
WARM-UP
1
2
1.0
1.5
2.0
4.0
1.0
1.5
2.0
4.5
1.3
1.9
2.5
5.0
1.3
1.9
2.5
5.5
1.5
2.3
3.0
6.0
1.5
2.3
3.0
6.5
1.8
2.6
3.5
7.0
1.8
2.6
3.5
7.5
2.0
3.0
4.0
8.0
2.0
3.0
4.0
8.5
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
7.5
7.5
8.0
3
4
COOL DOWN
2.0
4.0
1.5
2.0
4.5
1.5
2.5
5.0
1.9
2.5
5.5
1.9
3.0
6.0
2.3
3.0
6.5
2.3
3.5
7.0
2.6
3.5
7.5
2.6
4.0
8.0
3.0
4.0
8.5
3.0
5
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
1.0
1.0
1.3
1.3
1.5
1.5
1.8
1.8
2.0
2.0
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
25
Hide quick links:
Advertisement
Table of Contents
