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pROGRAM INfORMATION
1) MANUAl: Allows 'on the fly' manual speed and incline changes.
2) 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.
3) pEAk INTERVAlS: Improves your strength,
speed and endurance by increasing and
decreasing the speed and incline throughout
your workout to involve your heart and
other muscles. Speed and Incline changes,
segments repeat 90 seconds and 30
seconds.
20
Segment
Warm Up
Time
4:00
min
Level 1
1.0
1.5
Level 2
1.0
1.5
Level 3
1.3
1.9
Level 4
1.3
1.9
Level 5
1.5
2.3
Level 6
1.5
2.3
Level 7
1.8
2.6
Level 8
1.8
2.6
Level 9
2.0
3.0
Level 10
2.0
3.0
Segment
Warm Up
Time
4:00
min
Speed
1.0
Level 1
Incline
1.0
Speed
1.0
Level 2
Incline
1.5
Speed
1.3
Level 3
Incline
2.0
Speed
1.3
Level 4
Incline
2.0
Speed
1.5
Level 5
Incline
2.5
Speed
1.5
Level 6
Incline
2.5
Speed
1.8
Level 7
Incline
2.5
Speed
1.8
Level 8
Incline
3.0
Speed
2.0
Level 9
Incline
3.0
Speed
2.0
Level 10
Incline
3.0
1
2
Cool Down
90
30
4:00
sec
sec
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
1
2
Cool Down
90
30
4:00
sec
sec
1.5
2.0
4.0
1.5
1.5
0.5
1.5
1.5
1.5
2.0
4.5
1.5
2.5
3.0
6.5
2.5
1.9
2.5
5.0
1.9
3.0
4.0
7.5
3.0
1.9
2.5
5.5
1.9
3.0
4.0
8.0
3.0
2.3
3.0
6.0
2.3
3.5
4.5
8.5
3.5
2.3
3.0
6.5
2.3
3.5
4.5
9.0
3.5
2.6
3.5
7.0
2.6
4.0
5.5
9.5
4.0
2.6
3.5
7.5
2.6
4.0
5.5
9.5
4.0
3.0
4.0
8.0
3.0
4.5
6.0
10.0
5.0
3.0
4.0
8.5
3.0
4.5
6.0
10.0
5.0
min
1.0
1.0
1.3
1.3
1.5
1.5
1.8
1.8
2.0
2.0
min
1.0
0.0
1.0
1.5
1.3
2.0
1.3
2.0
1.5
2.5
1.5
2.5
1.8
3.0
1.8
3.0
2.0
3.0
2.0
3.0
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