Bowflex TC3000, TC5000, TC1000 manual Beginner Level Intermediate Level Advanced Level Week

Workout Instructions

Beginner Level	Intermediate Level	Advanced Level
Week 1	Week 1	Week 1
• 3 x per week – treadmill workout	• 3 x per week, perform a	• 2 days interval training –
with treadles locked	TreadClimber® workout at steady,	30 minutes
at 2 MPH pace for 30 minutes	constant pace for 30 minutes	• 1 day steady pace – 30 minutes
Once this has become easier, retest		Increase workout level setting
your Fitness Level to determine if
		during training weeks, if needed,
you are ready to progress to Week
		to maximize TreadClimber® fitness
2 – your perceived exertion should
		benefits.
have improved at least one point.

Week 2	Week 2	Week 2
• 3 x per week, perform a	• 2 days steady pace – 30 minutes	Use Weeks 1 as a guide to help
TreadClimber® workout at steady,	• 1 day interval training –	you begin building your own long-
constant pace – 30 minutes		term fitness routine, adjusting your
	30 minutes
		interval speeds, resistance, step
Once this has become easier, retest
	Increase your workout levels	depth, etc. in order to maximize
your Fitness Level to determine if
		TreadClimber® benefits.
	during training weeks, if needed,
you are ready to progress to Week
	to maximize TreadClimber® fitness
3 – your perceived exertion should
	benefits.
have improved at least one point.

Week 3	Week 3
• 2 days steady pace – 30 minutes	Use Weeks 1 and 2 as a guide to
• 1 day interval training –	help you begin building your own
	long-term fitness routine, adjusting
30 minutes
	your interval speeds, resistance,
Increase workout level setting.	step depth, etc. in order to maximize
	TreadClimber® benefits.

Week 4

•2 days interval training –

30 minutes

•1 day steady pace – 30 minutes

Increase workout levels 1-2 levels during training weeks, if needed, to maximize fitness benefits.

Week 5

Use Weeks 1, 2, 3 and 4 as a guide to help you begin building your own long-term fitness routine, adjusting your interval speeds, resistance, step depth, etc. in order to maximize TreadClimber® benefits.

Bowflex® TreadClimber® Owner’s Manual 50