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4) WEIGHT lOSS: Promotes
weight loss by increasing and
decreasing the speed and incline,
while keeping you in your fat
burning zone. Speed and Incline
changes, segments repeat every
30 seconds.
5) ROllING HIllS: Simulates
running up and down hills to
improve stamina, muscle tone,
and promote weight loss. Speed
changes and segments repeat
every 30 seconds.
Segment
Warm Up
Time
4:00
min
Incline
0.0
0.5
1.5
Level 1
Speed
1.0
1.5
2.0
Incline
0.0
0.5
1.5
Level 2
Speed
1.3
1.9
2.5
Incline
0.5
1.0
2.0
Level 3
Speed
1.5
2.3
3.0
Incline
0.5
1.0
2.0
Level 4
Speed
1.8
2.6
3.5
Incline
1.0
1.5
2.5
Level 5
Speed
2.0
3.0
4.0
Incline
1.0
1.5
2.5
Level 6
Speed
2.3
3.4
4.5
Incline
1.5
2.0
3.0
Level 7
Speed
2.5
3.8
5.0
Incline
1.5
2.0
3.0
Level 8
Speed
2.8
4.1
5.5
Incline
2.0
2.5
3.5
Level 9
Speed
3.0
4.5
6.0
Incline
2.0
2.5
3.5
Level 10
Speed
3.3
4.9
6.5
Segment
Warm Up
1
Time
4:00
min
Level 1
1.0
1.5
2.0
Level 2
1.3
1.9
2.5
Level 3
1.5
2.3
3.0
Level 4
1.8
2.6
3.5
Level 5
2.0
3.0
4.0
Level 6
2.3
3.4
4.5
Level 7
2.5
3.8
5.0
Level 8
2.8
4.1
5.5
Level 9
3.0
4.5
6.0
Level 10
3.3
4.9
6.5
1
2
3
4
5
Each segment is 30 seconds
1.5
1.0
0.5
0.5
0.5
2.5
3.0
3.5
4.0
3.5
1.5
1.0
0.5
1.0
0.5
3.0
3.5
4.0
4.5
4.0
2.0
1.5
1.0
1.0
1.0
3.5
4.0
4.5
5.0
4.5
2.0
1.5
1.0
1.0
1.0
4.0
4.5
5.0
5.5
5.0
2.5
2.0
1.5
1.5
1.5
4.5
5.0
5.5
6.0
5.5
2.5
2.0
1.5
1.5
1.5
5.0
5.5
6.0
6.5
6.0
3.0
2.5
2.0
2.0
2.0
5.5
6.0
6.5
7.0
6.5
3.0
2.5
2.0
2.0
2.0
6.0
6.5
7.0
7.5
7.0
3.5
3.0
2.5
2.5
2.5
6.5
7.0
7.5
8.0
7.5
3.5
3.0
2.5
2.5
2.5
7.0
7.5
8.0
8.5
8.0
2
3
4
5
6
Each segment is 30 seconds
2.5
3.0
3.5
4.0
3.5
3.0
3.5
4.0
4.5
4.0
3.5
4.0
4.5
5.0
4.5
4.0
4.5
5.0
5.5
5.0
4.5
5.0
5.5
6.0
5.5
5.0
5.5
6.0
6.5
6.0
5.5
6.0
6.5
7.0
6.5
6.0
6.5
7.0
7.5
7.0
6.5
7.0
7.5
8.0
7.5
7.0
7.5
8.0
8.5
8.0
6
7
8
Cool Down
4:00
min
1.0
1.5
0.5
0.0
3.0
2.5
2.3
1.5
1.0
1.5
0.5
0.0
3.5
3.0
2.6
1.8
1.5
2.0
1.0
0.5
4.0
3.5
3.0
2.0
1.5
2.0
1.0
0.5
4.5
4.0
3.4
2.3
2.0
2.5
1.5
1.0
5.0
4.5
3.8
2.5
2.0
2.5
1.5
1.0
5.5
5.0
4.1
2.8
2.5
3.0
2.0
1.5
6.0
5.5
4.5
3.0
2.5
3.0
2.0
1.5
6.5
6.0
4.9
3.3
3.0
3.5
2.5
2.0
7.0
6.5
5.3
3.5
3.0
3.5
2.5
2.0
7.5
7.0
5.6
3.8
7
8
Cool Down
4:00
min
3.0
2.5
2.3
1.5
3.5
3.0
2.6
1.8
4.0
3.5
3.0
2.0
4.5
4.0
3.4
2.3
5.0
4.5
3.8
2.5
5.5
5.0
4.1
2.8
6.0
5.5
4.5
3.0
6.5
6.0
4.9
3.3
7.0
6.5
5.3
3.5
7.5
7.0
5.6
3.8
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