6)FOOT HILLS: Simulates a hill ascent and descent. This program helps tone muscle and improve cardiovascular ability. Incline changes and segments repeat every 30 seconds.
Segment |
| Warm Up |
| 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 | Cool Down | ||
Time |
| 4:00 min |
|
|
|
|
| Each segment is 30 seconds |
|
|
|
| 4:00 min | ||||||||
Level 1 | 0.0 | 0.5 | 0.0 | 0.5 | 1.0 | 3.0 | 1.0 | 3.0 | 2.0 | 3.0 | 2.0 | 3.5 | 2.0 | 3.0 | 2.0 | 3.0 | 1.0 | 3.0 | 1.0 | 0.5 | 0.0 |
Level 2 | 0.0 | 0.5 | 0.0 | 0.5 | 1.0 | 3.0 | 2.0 | 3.0 | 2.0 | 3.0 | 2.5 | 3.5 | 2.5 | 3.0 | 2.0 | 3.0 | 2.0 | 3.0 | 1.0 | 0.5 | 0.0 |
Level 3 | 0.5 | 1.0 | 0.5 | 1.0 | 1.5 | 3.5 | 1.5 | 3.5 | 2.5 | 3.5 | 2.5 | 4.0 | 2.5 | 3.5 | 2.5 | 3.5 | 1.5 | 3.5 | 1.5 | 1.0 | 0.5 |
Level 4 | 0.5 | 1.0 | 0.5 | 1.0 | 1.5 | 3.5 | 2.5 | 3.5 | 2.5 | 3.5 | 3.0 | 4.0 | 3.0 | 3.5 | 2.5 | 3.5 | 2.5 | 3.5 | 1.5 | 1.0 | 0.5 |
Level 5 | 1.0 | 1.5 | 1.0 | 1.5 | 2.0 | 4.0 | 2.0 | 4.0 | 3.0 | 4.0 | 3.0 | 4.5 | 3.0 | 4.0 | 3.0 | 4.0 | 2.0 | 4.0 | 2.0 | 1.5 | 1.0 |
Level 6 | 1.0 | 1.5 | 1.0 | 1.5 | 2.0 | 4.0 | 3.0 | 4.0 | 3.0 | 4.0 | 3.5 | 4.5 | 3.5 | 4.0 | 3.0 | 4.0 | 3.0 | 4.0 | 2.0 | 1.5 | 1.0 |
Level 7 | 1.5 | 2.0 | 1.5 | 2.0 | 2.5 | 4.5 | 2.5 | 4.5 | 3.5 | 4.5 | 3.5 | 5.0 | 3.5 | 4.5 | 3.5 | 4.5 | 2.5 | 4.5 | 2.5 | 2.0 | 1.5 |
Level 8 | 1.5 | 2.0 | 1.5 | 2.0 | 2.5 | 4.5 | 3.5 | 4.5 | 3.5 | 4.5 | 4.0 | 5.0 | 4.0 | 4.5 | 3.5 | 4.5 | 3.5 | 4.5 | 2.5 | 2.0 | 1.5 |
Level 9 | 2.0 | 2.5 | 2.0 | 2.5 | 3.0 | 5.0 | 3.0 | 5.0 | 4.0 | 5.0 | 4.0 | 5.5 | 4.0 | 5.0 | 4.0 | 5.0 | 3.0 | 5.0 | 3.0 | 2.5 | 2.0 |
Level 10 | 2.0 | 2.5 | 2.0 | 2.5 | 3.0 | 5.0 | 4.0 | 5.0 | 4.0 | 5.0 | 4.5 | 5.5 | 4.5 | 5.0 | 4.0 | 5.0 | 4.0 | 5.0 | 3.0 | 2.5 | 2.0 |
7)MOUNTAIN CLIMB: A more- intense version of foot hills. Simulates a mountain ascent and descent. This program helps tone muscle and improve cardiovascular ability. Incline changes and segments repeat every 30 seconds.
Segment |
| Warm Up | 1 |
| 2 |
|
|
| 3 | 4 |
| 5 |
|
| 6 | 7 |
|
| 8 |
| 9 | 10 |
| Cool Down | ||||||||||||||
Time |
| 4:00 min |
|
|
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|
|
|
|
|
|
| Each | segment | is 30 | seconds |
|
|
|
|
|
|
|
| 4:00 min | |||||||||||||
Level 1 |
| 0.0 |
|
| 0.0 | 1.0 |
| 1.5 |
|
| 2.0 | 2.5 |
| 3.0 |
| 3.0 | 2.5 |
| 2.0 |
| 1.5 | 1.0 |
| 0.0 |
| 0.0 | ||||||||||||
Level 2 |
| 0.0 |
|
| 0.0 | 1.5 |
| 2.0 |
|
| 2.5 | 3.0 |
| 3.5 |
| 3.5 | 3.0 |
| 2.5 |
| 2.0 | 1.5 |
| 0.0 |
| 0.0 | ||||||||||||
Level 3 |
| 0.0 |
|
| 1.0 | 2.0 |
| 2.5 |
|
| 3.0 | 3.5 |
| 4.0 |
| 4.0 | 3.5 |
| 3.0 |
| 2.5 | 2.0 |
| 1.0 |
| 0.0 | ||||||||||||
Level 4 |
| 0.0 |
|
| 1.5 | 2.5 |
| 3.0 |
|
| 3.5 | 4.0 |
| 4.5 |
| 4.5 | 4.0 |
| 3.5 |
| 3.0 | 2.5 |
| 1.5 |
| 0.0 | ||||||||||||
Level 5 |
| 0.0 |
|
| 1.5 | 3.0 |
| 3.5 |
|
| 4.0 | 4.5 |
| 5.0 |
|
| 5.0 | 4.5 |
| 4.0 |
| 3.5 | 3.0 |
| 1.5 |
| 0.0 | |||||||||||
Level 6 |
| 0.0 |
|
| 1.5 | 3.5 |
| 4.0 |
|
| 4.5 | 5.0 |
| 5.5 |
|
| 5.5 | 5.0 |
| 4.5 |
| 4.0 | 3.5 |
| 1.5 |
| 0.0 | |||||||||||
Level 7 |
| 0.0 |
|
| 1.5 | 4.0 |
| 4.5 |
|
| 5.0 | 5.5 |
| 6.0 |
|
| 6.0 | 5.5 |
| 5.0 |
| 4.5 | 4.0 |
| 1.5 |
| 0.0 | |||||||||||
Level 8 |
| 0.0 |
|
| 2.0 | 4.5 |
| 5.0 |
|
| 5.5 | 6.0 |
| 6.5 |
|
| 6.5 | 6.0 |
| 5.5 |
| 5.0 | 4.5 |
| 2.0 |
| 0.0 | |||||||||||
Level 9 |
| 0.0 |
|
| 2.0 | 5.0 |
| 5.5 |
|
| 6.0 | 6.5 |
| 7.0 |
|
| 7.0 | 6.5 |
| 6.0 |
| 5.5 | 5.0 |
| 2.0 |
| 0.0 | |||||||||||
Level 10 |
| 0.0 |
|
| 2.0 | 5.5 |
| 6.0 |
|
| 6.5 | 7.0 |
| 7.5 |
|
| 7.5 | 7.0 |
| 6.5 |
| 6.0 | 5.5 |
| 2.0 |
| 0.0 | |||||||||||
|
|
|
|
|
|
|
|
|
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|
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|
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| |||||||||||
Segment | Warm Up |
| 1 |
| 2 |
| 3 |
| 4 |
| 5 |
| 6 | 7 |
| 8 |
| 9 | 10 | 11 |
| 12 | 13 | 14 | 15 | Cool Down | ||||||||||||
Distance |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| Each | segment is 0.16 KM |
|
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|
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|
|
| |||||||
Level 1 | 0.0 |
| 0.5 |
| 1.0 |
| 3.0 |
| 1.0 |
| 3.0 |
| 2.0 |
| 3.0 | 2.0 |
| 3.5 |
| 2.0 | 3.0 | 2.0 |
| 3.0 | 1.0 | 3.0 | 1.0 | 0.5 | 0.0 | |||||||||
Level 2 | 0.0 |
| 0.5 |
| 1.0 |
| 3.0 |
| 2.0 |
| 3.0 |
| 2.0 |
| 3.0 | 2.5 |
| 3.5 |
| 2.5 | 3.0 | 2.0 |
| 3.0 | 2.0 | 3.0 | 1.0 | 0.5 | 0.0 | |||||||||
Level 3 | 0.5 |
| 1.0 |
| 1.5 |
| 3.5 |
| 1.5 |
| 3.5 |
| 2.5 |
| 3.5 | 2.5 |
| 4.0 |
| 2.5 | 3.5 | 2.5 |
| 3.5 | 1.5 | 3.5 | 1.5 | 1.0 | 0.5 | |||||||||
Level 4 | 0.5 |
| 1.0 |
| 1.5 |
| 3.5 |
| 2.5 |
| 3.5 |
| 2.5 |
| 3.5 | 3.0 |
| 4.0 |
| 3.0 | 3.5 | 2.5 |
| 3.5 | 2.5 | 3.5 | 1.5 | 1.0 | 0.5 | |||||||||
Level 5 | 1.0 |
| 1.5 |
| 2.0 |
| 4.0 |
| 2.0 |
| 4.0 |
| 3.0 |
| 4.0 | 3.0 |
| 4.5 |
| 3.0 | 4.0 | 3.0 |
| 4.0 | 2.0 | 4.0 | 2.0 | 1.5 | 1.0 | |||||||||
Level 6 | 1.0 |
| 1.5 |
| 2.0 |
| 4.0 |
| 3.0 |
| 4.0 |
| 3.0 |
| 4.0 | 3.5 |
| 4.5 |
| 3.5 | 4.0 | 3.0 |
| 4.0 | 3.0 | 4.0 | 2.0 | 1.5 | 1.0 | |||||||||
Level 7 | 1.5 |
| 2.0 |
| 2.5 |
| 4.5 |
| 2.5 |
| 4.5 |
| 3.5 |
| 4.5 | 3.5 |
| 5.0 |
| 3.5 | 4.5 | 3.5 |
| 4.5 | 2.5 | 4.5 | 2.5 | 2.0 | 1.5 | |||||||||
Level 8 | 1.5 |
| 2.0 |
| 2.5 |
| 4.5 |
| 3.5 |
| 4.5 |
| 3.5 |
| 4.5 | 4.0 |
| 5.0 |
| 4.0 | 4.5 | 3.5 |
| 4.5 | 3.5 | 4.5 | 2.5 | 2.0 | 1.5 | |||||||||
Level 9 | 2.0 |
| 2.5 |
| 3.0 |
| 5.0 |
| 3.0 |
| 5.0 |
| 4.0 |
| 5.0 | 4.0 |
| 5.5 |
| 4.0 | 5.0 | 4.0 |
| 5.0 | 3.0 | 5.0 | 3.0 | 2.5 | 2.0 | |||||||||
Level 10 | 2.0 |
| 2.5 |
| 3.0 |
| 5.0 |
| 4.0 |
| 5.0 |
| 4.0 |
| 5.0 | 4.5 |
| 5.5 |
| 4.5 | 5.0 | 4.0 |
| 5.0 | 4.0 | 5.0 | 3.0 | 2.5 | 2.0 | |||||||||
18