(30 minute default)
Incline
| 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 | 16 | 17 | 18 | 19 | 20 |
L1 | 1 | 1 | 1 | 2 | 2 | 2 | 3 | 3 | 3 | 4 | 4 | 4 | 3 | 3 | 3 | 2 | 2 | 2 | 1 | 1 |
L2 | 2 | 2 | 2 | 3 | 3 | 3 | 4 | 4 | 4 | 5 | 5 | 5 | 4 | 4 | 4 | 3 | 3 | 3 | 2 | 2 |
L3 | 3 | 3 | 3 | 4 | 4 | 4 | 5 | 5 | 5 | 6 | 6 | 6 | 5 | 5 | 5 | 4 | 4 | 4 | 3 | 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 | 1.5 | 2 | 2 | 2.5 | 3 | 3 | 3.5 | 4 | 4 | 4 | 3.5 | 3 | 3 | 2.5 | 2 | 2 | 1.5 | 1 |
L2 | 2 | 2 | 2.5 | 3 | 3 | 3.5 | 4 | 4 | 4.5 | 5 | 5 | 5 | 4.5 | 4 | 4 | 3.5 | 3 | 3 | 2.5 | 2 |
L3 | 2 | 3 | 3.5 | 4 | 4 | 4.5 | 5 | 5 | 5.5 | 6 | 6 | 6 | 5.5 | 5 | 5 | 4.5 | 4 | 4 | 3.5 | 2 |
Plateau Climb: (40 minute default)
A Plateau Climb workout will provide you
workouts, but push you to maintain a higher
of course always comfortably push yourself to higher overall exercise intensity for longer periods of time. Remember, if you simply get on your treadmill and go at the same pace, for the same amount of time every day when you workout, your body will only improve to the level of the workouts you are
always “change” your workouts so you don’t do the same workout within one week, while at the same time slowly increase your overall exercise intensity while also increasing your overall exercise time.
26
Incline
| 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 | 16 | 17 | 18 | 19 | 20 |
L1 | 1 | 1 | 2 | 3 | 3 | 3 | 3 | 3 | 3 | 3 | 3 | 3 | 3 | 3 | 3 | 3 | 3 | 2 | 1 | 1 |
L2 | 1 | 1 | 2 | 3 | 4 | 4 | 4 | 4 | 4 | 4 | 4 | 4 | 4 | 4 | 4 | 4 | 3 | 2 | 1 | 1 |
L3 | 2 | 2 | 3 | 4 | 5 | 5 | 5 | 5 | 5 | 5 | 5 | 5 | 5 | 5 | 4 | 3 | 2 | 2 | 1 | 1 |
Speed
| 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 | 16 | 17 | 18 | 19 | 20 |
L1 | 1 | 1.5 | 2 | 2.5 | 2.5 | 2.5 | 2.5 | 2.5 | 2.5 | 2.5 | 2.5 | 2.5 | 2.5 | 2.5 | 2.5 | 2.5 | 2.5 | 2 | 1.5 | 1 |
L2 | 1.5 | 1.5 | 2 | 2.5 | 3.5 | 3.5 | 3.5 | 3.5 | 3.5 | 3.5 | 3.5 | 3.5 | 3.5 | 3.5 | 3.5 | 3.5 | 2.5 | 2 | 1.5 | 1.5 |
L3 | 2 | 2 | 3 | 4 | 5 | 5 | 5 | 5 | 5 | 5 | 5 | 5 | 5 | 5 | 5 | 5 | 4 | 3 | 2 | 2 |