10-12

Lifestride Interval Striding Programs

(Using the Hill Profile)

The following programs (A - E) are examples of progressive Lifestride

Interval Striding programs (Hill Profile mode). Use these as a reference

when creating your personal exercise program.

WEEK		1	2-3	4-6	7-9	10-12
Speed	(mah)	2-3	2-3	2-3	2-3	2-3
Level		1	2	3	4	5
Duration (mins)		12-24	12-24	12-24	12-24	12-24
Calories	(12 mins):
2 mph		42	43	44	47	51
3 mph		56	57	59	63	69
Heart Rate %		60-70	60-70	60-70	70-80	70-80
Frequency		4-5	4-5	4-5	4-5	4-5

WEEK	1	2-3	4-6	7-9	10 -12	Maintenance
Speed (mah)	3-4	3-4	3-4	3-4	3-4	3-4
Level	2	3	4	5	6	6
Duration (mins)	12-24 12-24 12-24			12-24	12-24	12-24
Calories(12
mins):
3 mah	57	59	63	69	75	75
4 mQh	71	74	79	87	95	95
Heart Rate %	60-70 60-70 65-75			70-80	70-80	70-80
Frequency	4-5	4-5	4-5	4-5	4-5	3-5

WEEK	1	2 -3	4-6	7-9	10-12	Maintenance
Saeed (mph)	3-4	3-4	3-4	3-4	3-4	3-4
Level	6	7	8	9	10	10
Duration (mins)	12-24 12-24 12-24 12-24				12-24	12-24
Calories (12
mins):
2 moh	75	81	87	93	99	99
3 mah	95	103	111	120	128	128
Heart Rate %	60-70 60-70 65-75 70-80				70-80	70-80
Frequency	3-5	3-5	3-5	3-5	3-5	3-5

							-- --
Program	D
WEEK		- -					Maintenance
WEEK		1	2-3	4-6	7-9	10 -12	Maintenance
Saeed (mah)		4-4.5 4-4.5		4-4.5 4-4.5		4-4.5	4-4.5
Level		8	9	10	11	12	12
Duration	(mins)	12-24 12-24		12-24 12-24		12-24	12-24
Calories(12
mins):
2 mah		111	120	128	136	144	144
3 mah		124	133	142	151	160	160
Heart Rate %		60-70 60-70		65-75 70-80		70-80	70-80
Frequency		3-5	3-5	3-5	3-5	3-5	3-5
Program	E
WEEK		1	2-3	4-6	7-9	10-12Maintenance
...§Qeed (mph)		4.5-6 4.5-6		4.5-6 4.5-6		4.5-6	4-4.5
Level		6.	7	8	9	10	10-12
Duration	(mins)	12-24 12-24		12-24 12-24		12-24	12-24
Calories (12
mins):
4.5 mah		136	141	145	150	154	154-163
6.0 mah		203	215	227	239	252	252-276
Heart Rate %		60-70 60-70		65-75 70-80		70-80	70-80
Frequencv		3-4	3-4	3-4	3-4	3-4	3-4

TR-5500 specifications

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WEEK

TR-5500 specifications