TR3000i / TR4000i
Folding Treadmill
Moderate Interval: (30 minute default)
As you begin to exercise on a regular basis
ready to begin doing “Moderate Intensity
Interval” workouts. You should begin with an intensity that is easy and then progress to an exercise
an easy recovery interval followed by a higher intensity interval. You should feel comfortable to push yourself as you do this workout as you are never too far away from an easier recovery interval.
This workout will improve your overall aerobic endurance while also maximizing your anaerobic
Incline
1 L1 1 L2 3 L3 3
2
1
3
3
3
2
4
4
4
2
4
4
5
3
5
6
6
2
3
4
7
3
5
6
8
2
3
4
9
3
5
6
10
2
3
4
11
3
5
6
12
2
3
4
13
3
5
6
14
2
3
4
15
3
5
6
16
2
3
4
17
3
5
6
18
2
4
5
19
1
3
4
20
1
3
4
Speed
1 L1 2 L2 3
L3 3.7
2
2
3
3.7
3
3
3.7
5
4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 | 16 | 17 | 18 | 19 | 20 |
3 | 3.5 | 2 | 3.5 | 2 | 3.5 | 2 | 3.5 | 4.5 | 3 | 4.5 | 3 | 4.5 | 3.5 | 3 | 3 | 2 |
3.7 | 4.5 | 3 | 4.5 | 3 | 4.5 | 3 | 4.5 | 3 | 4.5 | 3 | 4.5 | 3 | 3.7 | 3.7 | 3 | 3 |
5 | 6 | 4.5 | 6 | 4.5 | 6 | 4.5 | 6 | 4.5 | 6 | 4.5 | 6 | 4.5 | 6 | 5 | 3.7 | 3.7 |
Long Interval: (40 minute default)
Long Interval workouts are great to maximize calorie burn and improve your
harder, at a higher intensity level. As in the Moderate Interval workouts, remember you have a recovery period after each higher intensity interval so you can comfortably push yourself to exercise at a progressively higher level.
Incline
| 1 | 2 | 3 | 4 |
L1 | 1 | 1 | 2 | 2 |
L2 | 2 | 2 | 3 | 3 |
L3 | 3 | 3 | 4 | 4 |
5
3
4
5
6
3
4
5
78
13
24
25
9
3
4
5
10
1
2
2
11
3
4
5
12
3
4
5
13
1
2
2
14
3
4
5
15
3
4
5
16
1
2
2
17
3
4
5
18
3
4
5
19
2
3
4
20
1
2
3
Speed
| 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 | 16 | 17 | 18 | 19 | 20 |
L1 | 1 | 1 | 2 | 2 | 3 | 3 | 2 | 2 | 3 | 3 | 2 | 2 | 3 | 3 | 2 | 2 | 3 | 3 | 2 | 1 |
L2 | 2 | 2 | 3 | 3 | 4.5 | 4.5 | 2 | 2 | 4.5 | 4.5 | 2 | 2 | 4.5 | 4.5 | 2 | 2 | 3 | 3 | 2 | 2 |
L3 | 3 | 3 | 4 | 4 | 5 | 5 | 3 | 3 | 5 | 5 | 3 | 3 | 5 | 5 | 3 | 3 | 4 | 4 | 3 | 3 |
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