www.smoothfitness.com
33
COMPUTER OPERATION
SPEED TRAINING INTERVAL： Each Level speed value (incline=0)
Seg. | 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 | 16 | 17 | 18 | 19 | 20 |
L1 | 1.5 | 2.0 | 5.0 | 2.0 | 2.0 | 5.0 | 2.0 | 2.0 | 5.0 | 2.0 | 2.0 | 5.0 | 2.0 | 2.0 | 5.0 | 2.0 | 2.0 | 5.0 | 2.0 | 2.0 |
L2 | 2.0 | 2.5 | 5.5 | 2.5 | 2.5 | 5.5 | 2.5 | 2.5 | 5.5 | 2.5 | 2.5 | 5.5 | 2.5 | 2.5 | 5.5 | 2.5 | 2.5 | 5.5 | 2.5 | 2.5 |
L3 | 2.5 | 3.0 | 6.0 | 3.0 | 3.0 | 6.0 | 3.0 | 3.0 | 6.0 | 3.0 | 3.0 | 6.0 | 3.0 | 3.0 | 6.0 | 3.0 | 3.0 | 6.0 | 3.0 | 3.0 |
L4 | 3.0 | 3.5 | 6.5 | 3.5 | 3.5 | 6.5 | 3.5 | 3.5 | 6.5 | 3.5 | 3.5 | 6.5 | 3.5 | 3.5 | 6.5 | 3.5 | 3.5 | 6.5 | 3.5 | 3.5 |
L5 | 3.5 | 4.0 | 7.0 | 4.0 | 4.0 | 7.0 | 4.0 | 4.0 | 7.0 | 4.0 | 4.0 | 7.0 | 4.0 | 4.0 | 7.0 | 4.0 | 4.0 | 7.0 | 4.0 | 4.0 |
L6 | 4.0 | 4.5 | 7.5 | 4.5 | 4.5 | 7.5 | 4.5 | 4.5 | 7.5 | 4.5 | 4.5 | 7.5 | 4.5 | 4.5 | 7.5 | 4.5 | 4.5 | 7.5 | 4.5 | 4.5 |
L7 | 4.5 | 5.0 | 8.0 | 5.0 | 5.0 | 8.0 | 5.0 | 5.0 | 8.0 | 5.0 | 5.0 | 8.0 | 5.0 | 5.0 | 8.0 | 5.0 | 5.0 | 8.0 | 5.0 | 5.0 |
L8 | 5.0 | 5.5 | 8.5 | 5.5 | 5.5 | 8.5 | 5.5 | 5.5 | 8.5 | 5.5 | 5.5 | 8.5 | 5.5 | 5.5 | 8.5 | 5.5 | 5.5 | 8.5 | 5.5 | 5.5 |
L9 | 5.5 | 6.0 | 9.0 | 6.0 | 6.0 | 9.0 | 6.0 | 6.0 | 9.0 | 6.0 | 6.0 | 9.0 | 6.0 | 6.0 | 9.0 | 6.0 | 6.0 | 9.0 | 6.0 | 6.0 |
L10 | 6.0 | 6.5 | 9.5 | 6.5 | 6.5 | 9.5 | 6.5 | 6.5 | 9.5 | 6.5 | 6.5 | 9.5 | 6.5 | 6.5 | 9.5 | 6.5 | 6.5 | 9.5 | 6.5 | 6.5 |
SPEED SUMMIT： Each Level speed value (incline=0) |
|
|
|
|
|
|
|
|
|
|
| |||||||||
Seg. | 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 | 16 | 17 | 18 | 19 | 20 |
L1 | 1.5 | 1.5 | 2.0 | 2.0 | 2.5 | 2.5 | 3.0 | 3.0 | 3.5 | 3.5 | 4.0 | 4.0 | 3.5 | 3.5 | 3.0 | 3.0 | 2.5 | 2.5 | 2.0 | 2.0 |
L2 | 2.0 | 2.0 | 2.5 | 2.5 | 3.0 | 3.0 | 3.5 | 3.5 | 4.0 | 4.0 | 4.5 | 4.5 | 4.0 | 4.0 | 3.5 | 3.5 | 3.0 | 3.0 | 2.5 | 2.5 |
L3 | 2.5 | 2.5 | 3.0 | 3.0 | 3.5 | 3.5 | 4.0 | 4.0 | 4.5 | 4.5 | 5.0 | 5.0 | 4.5 | 4.5 | 4.0 | 4.0 | 3.5 | 3.5 | 3.0 | 3.0 |
L4 | 3.0 | 3.0 | 3.5 | 3.5 | 4.0 | 4.0 | 4.5 | 4.5 | 5.0 | 5.0 | 5.5 | 5.5 | 5.0 | 5.0 | 4.5 | 4.5 | 4.0 | 4.0 | 3.5 | 3.5 |
L5 | 3.5 | 3.5 | 4.0 | 4.0 | 4.5 | 4.5 | 5.0 | 5.0 | 5.5 | 5.5 | 6.0 | 6.0 | 5.5 | 5.5 | 5.0 | 5.0 | 4.5 | 4.5 | 4.0 | 4.0 |
L6 | 4.0 | 4.0 | 4.5 | 4.5 | 5.0 | 5.0 | 5.5 | 5.5 | 6.0 | 6.0 | 6.5 | 6.5 | 6.0 | 6.0 | 5.5 | 5.5 | 5.0 | 5.0 | 4.5 | 4.5 |
L7 | 4.5 | 4.5 | 5.0 | 5.0 | 5.5 | 5.5 | 6.0 | 6.0 | 6.5 | 6.5 | 7.0 | 7.0 | 6.5 | 6.5 | 6.0 | 6.0 | 5.5 | 5.5 | 5.0 | 5.0 |
L8 | 5.0 | 5.0 | 5.5 | 5.5 | 6.0 | 6.0 | 6.5 | 6.5 | 7.0 | 7.0 | 7.5 | 7.5 | 7.0 | 7.0 | 6.5 | 6.5 | 6.0 | 6.0 | 5.5 | 5.5 |
L9 | 5.5 | 5.5 | 6.0 | 6.0 | 6.5 | 6.5 | 7.0 | 7.0 | 7.5 | 7.5 | 8.0 | 8.0 | 7.5 | 7.5 | 7.0 | 7.0 | 6.5 | 6.5 | 6.0 | 6.0 |
L10 | 6.0 | 6.0 | 6.5 | 6.5 | 7.0 | 7.0 | 7.5 | 7.5 | 8.0 | 8.0 | 8.5 | 8.5 | 8.0 | 8.0 | 7.5 | 7.5 | 7.0 | 7.0 | 6.5 | 6.5 |
ENDURANCE TRAINING SPEED INTERVAL： Each Level speed value (incline=0) |
|
|
|
|
|
| ||||||||||||||
Seg. | 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 | 16 | 17 | 18 | 19 | 20 |
L1 | 1.5 | 2.0 | 4.0 | 4.0 | 2.0 | 4.0 | 4.0 | 2.0 | 4.0 | 4.0 | 2.0 | 4.0 | 4.0 | 2.0 | 4.0 | 4.0 | 2.0 | 4.0 | 4.0 | 1.5 |
L2 | 2.0 | 2.5 | 4.5 | 4.5 | 2.5 | 4.5 | 4.5 | 2.5 | 4.5 | 4.5 | 2.5 | 4.5 | 4.5 | 2.5 | 4.5 | 4.5 | 2.5 | 4.5 | 4.5 | 2.0 |
L3 | 2.5 | 3.0 | 5.0 | 5.0 | 3.0 | 5.0 | 5.0 | 3.0 | 5.0 | 5.0 | 3.0 | 5.0 | 5.0 | 3.0 | 5.0 | 5.0 | 3.0 | 5.0 | 5.0 | 2.5 |
L4 | 3.0 | 3.5 | 5.5 | 5.5 | 3.5 | 5.5 | 5.5 | 3.5 | 5.5 | 5.5 | 3.5 | 5.5 | 5.5 | 3.5 | 5.5 | 5.5 | 3.5 | 5.5 | 5.5 | 3.0 |
L5 | 3.5 | 4.0 | 6.0 | 6.0 | 4.0 | 6.0 | 6.0 | 4.0 | 6.0 | 6.0 | 4.0 | 6.0 | 6.0 | 4.0 | 6.0 | 6.0 | 4.0 | 6.0 | 6.0 | 3.5 |
L6 | 4.0 | 4.5 | 6.5 | 6.5 | 4.5 | 6.5 | 6.5 | 4.5 | 6.5 | 6.5 | 4.5 | 6.5 | 6.5 | 4.5 | 6.5 | 6.5 | 4.5 | 6.5 | 6.5 | 4.0 |
L7 | 4.5 | 5.0 | 7.0 | 7.0 | 5.0 | 7.0 | 7.0 | 5.0 | 7.0 | 7.0 | 5.0 | 7.0 | 7.0 | 5.0 | 7.0 | 7.0 | 5.0 | 7.0 | 7.0 | 4.5 |
L8 | 5.0 | 5.5 | 7.5 | 7.5 | 5.5 | 7.5 | 7.5 | 5.5 | 7.5 | 7.5 | 5.5 | 7.5 | 7.5 | 5.5 | 7.5 | 7.5 | 5.5 | 7.5 | 7.5 | 5.0 |
L9 | 5.5 | 6.0 | 8.0 | 8.0 | 6.0 | 8.0 | 8.0 | 6.0 | 8.0 | 8.0 | 6.0 | 8.0 | 8.0 | 6.0 | 8.0 | 8.0 | 6.0 | 8.0 | 8.0 | 5.5 |
L10 | 6.0 | 6.5 | 8.5 | 8.5 | 6.5 | 8.5 | 8.5 | 6.5 | 8.5 | 8.5 | 6.5 | 8.5 | 8.5 | 6.5 | 8.5 | 8.5 | 6.5 | 8.5 | 8.5 | 6.0 |