Cybex 445T Treadmill Owner’s Manual
Speed Interval 1 (P-1)
Program Overview
This program is designed to introduce an individual to incorporating running into their training. The program uses exclusively 0% incline with a repeating 1:2 work to rest ratio. Each work segment lasts 30 seconds and each rest segment lasts 60 seconds. The speeds during the rest segments are at a walking pace while the speeds in the work segments are approximately double the rest speed. Figure 5.
Base Speed | / Base Elevation | Peak Speed | / Peak Elevation |
mph | % grade | mph | % grade |
Level 1 2 3 4 5 6 7 8 9
10
3.2 | 0% | 6.5 | 0% |
3.4 | 0% | 7.0 | 0% |
3.6 | 0% | 7.5 | 0% |
4.8 | 0% | 8.0 | 0% |
4.0 | 0% | 8.5 | 0% |
4.2 | 0% | 9.0 | 0% |
4.4 | 0% | 9.5 | 0% |
4.6 | 0% | 10.0 | 0% |
4.8 | 0% | 10.5 | 0% |
5.0 | 0% | 11.0 | 0% |