WEIGHT LOSS: Elevation changes; time defaults to 30 minutes
| 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 | 16 | 17 | 18 | 19 | 20 | 21 | 22 | 23 | 24 | 25 | 26 | 27 | 28 | 29 | 30 |
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Level 1 | 0.5 | 1.0 | 1.5 | 2.0 | 2.0 | 2.5 | 2.5 | 3.0 | 3.0 | 3.5 | 3.5 | 4.0 | 4.0 | 4.5 | 4.5 | 4.5 | 4.0 | 4.0 | 3.5 | 3.5 | 3.0 | 3.0 | 2.5 | 2.5 | 2.0 | 2.0 | 1.5 | 1.5 | 1.0 | 0.5 |
Level 2 | 1.0 | 1.5 | 2.0 | 2.5 | 2.5 | 3.0 | 3.0 | 3.5 | 3.5 | 4.0 | 4.0 | 4.5 | 4.5 | 5.0 | 5.0 | 5.0 | 4.5 | 4.5 | 4.0 | 4.0 | 3.5 | 3.5 | 3.0 | 3.0 | 2.5 | 2.5 | 2.0 | 2.0 | 1.5 | 1.0 |
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Level 3 | 1.5 | 2.0 | 2.5 | 3.0 | 3.0 | 3.5 | 3.5 | 4.0 | 4.0 | 4.5 | 4.5 | 5.0 | 5.0 | 5.5 | 5.5 | 5.5 | 5.0 | 5.0 | 4.5 | 4.5 | 4.0 | 4.0 | 3.5 | 3.5 | 3.0 | 3.0 | 2.5 | 2.5 | 2.0 | 1.5 |
Level 4 | 2.0 | 2.5 | 3.0 | 3.5 | 3.5 | 4.0 | 4.0 | 4.5 | 4.5 | 5.0 | 5.0 | 5.5 | 5.5 | 6.0 | 6.0 | 6.0 | 5.5 | 5.5 | 5.0 | 5.0 | 4.5 | 4.5 | 4.0 | 4.0 | 3.5 | 3.5 | 3.0 | 3.0 | 2.5 | 2.0 |
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Level 5 | 2.5 | 3.5 | 3.5 | 4.0 | 4.0 | 4.5 | 4.5 | 5.0 | 5.0 | 5.5 | 5.5 | 6.0 | 6.0 | 6.5 | 6.5 | 6.5 | 6.0 | 6.0 | 5.5 | 5.5 | 5.0 | 5.0 | 4.5 | 4.5 | 4.0 | 4.0 | 3.5 | 3.5 | 3.0 | 2.5 |
Level 6 | 2.5 | 3.5 | 4.0 | 4.5 | 4.5 | 5.0 | 5.0 | 5.5 | 5.5 | 6.0 | 6.0 | 6.5 | 6.5 | 7.0 | 7.0 | 7.0 | 6.5 | 6.5 | 6.0 | 6.0 | 5.5 | 5.5 | 5.0 | 5.0 | 4.5 | 4.5 | 4.0 | 4.0 | 3.0 | 2.5 |
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Level 7 | 2.5 | 3.5 | 4.5 | 5.0 | 5.0 | 5.5 | 5.5 | 6.0 | 6.0 | 6.5 | 6.5 | 7.0 | 7.0 | 7.5 | 7.5 | 7.5 | 7.0 | 7.0 | 6.5 | 6.5 | 6.0 | 6.0 | 5.5 | 5.5 | 5.0 | 5.0 | 4.5 | 4.5 | 3.0 | 2.5 |
Level 8 | 2.5 | 4.0 | 4.5 | 5.5 | 5.5 | 6.0 | 6.0 | 6.5 | 6.5 | 7.0 | 7.0 | 7.5 | 7.5 | 8.0 | 8.0 | 8.0 | 7.5 | 7.5 | 7.0 | 7.0 | 6.5 | 6.5 | 6.0 | 6.0 | 5.5 | 5.5 | 5.0 | 4.5 | 3.0 | 2.5 |
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Level 9 | 2.5 | 4.0 | 5.5 | 6.0 | 6.0 | 6.5 | 6.5 | 7.0 | 7.0 | 7.5 | 7.5 | 8.0 | 8.0 | 8.5 | 8.5 | 8.5 | 8.0 | 8.0 | 7.5 | 7.5 | 7.0 | 7.0 | 6.5 | 6.5 | 6.0 | 6.0 | 5.5 | 5.0 | 3.0 | 2.5 |
Level 10 | 2.5 | 4.0 | 5.5 | 6.5 | 6.5 | 7.0 | 7.0 | 7.5 | 7.5 | 8.0 | 8.0 | 8.5 | 8.5 | 9.0 | 9.0 | 9.0 | 8.5 | 8.5 | 8.0 | 8.0 | 7.5 | 7.5 | 7.0 | 7.0 | 6.5 | 6.5 | 6.0 | 5.5 | 3.0 | 2.5 |
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HILL RUN: Elevation and speed changes; time defaults to 30 minutes
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| 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 | 16 | 17 | 18 | 19 | 20 | 21 | 22 | 23 | 24 | 25 | 26 | 27 | 28 | 29 | 30 |
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Level 1 | elevation | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.5 | 0.5 | 0.5 | 0.5 | 0.5 | 0.0 | 0.0 | 0.0 | 0.5 | 0.5 | 0.5 | 0.5 | 0.0 | 0.0 | 0.0 | 0.5 | 0.5 | 0.5 | 0.5 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 |
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| Speed | 2.5 | 3.0 | 3.0 | 3.5 | 3.0 | 3.5 | 4.5 | 5.0 | 4.5 | 5.0 | 4.5 | 5.0 | 4.5 | 5.0 | 4.5 | 5.0 | 4.5 | 5.0 | 4.5 | 5.0 | 4.5 | 5.0 | 4.5 | 3.5 | 3.0 | 3.5 | 3.0 | 3.5 | 3.0 | 2.5 |
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Level 2 | elevation | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.5 | 0.5 | 0.5 | 0.5 | 0.5 | 0.5 | 0.5 | 0.5 | 0.5 | 0.5 | 0.5 | 0.5 | 0.5 | 0.5 | 0.5 | 0.5 | 0.5 | 0.5 | 0.5 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 |
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| Speed | 2.5 | 3.0 | 3.0 | 3.5 | 3.0 | 3.5 | 5.0 | 5.5 | 5.0 | 5.5 | 5.0 | 5.5 | 5.0 | 5.5 | 5.0 | 5.5 | 5.0 | 5.5 | 5.0 | 5.5 | 5.0 | 5.5 | 5.0 | 3.5 | 3.0 | 3.5 | 3.0 | 3.5 | 3.0 | 2.5 |
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Level 3 | elevation | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.5 | 0.5 | 0.5 | 0.5 | 0.5 | 1.0 | 1.0 | 1.0 | 0.5 | 0.5 | 0.5 | 0.5 | 1.0 | 1.0 | 1.0 | 0.5 | 0.5 | 0.5 | 0.5 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 |
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| Speed | 2.5 | 3.0 | 3.5 | 4.0 | 3.5 | 4.0 | 5.5 | 6.0 | 5.5 | 6.0 | 5.5 | 6.0 | 5.5 | 6.0 | 5.5 | 6.0 | 5.5 | 6.0 | 5.5 | 6.0 | 5.5 | 6.0 | 5.5 | 4.0 | 3.5 | 4.0 | 3.5 | 4.0 | 3.0 | 2.5 |
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Level 4 | elevation | 0.5 | 0.5 | 0.5 | 0.5 | 0.5 | 1.0 | 1.0 | 1.0 | 1.0 | 1.0 | 0.5 | 0.5 | 0.5 | 1.0 | 1.0 | 1.0 | 0.5 | 0.5 | 0.5 | 0.5 | 1.0 | 1.0 | 1.0 | 1.0 | 1.0 | 0.5 | 0.5 | 0.5 | 0.5 | 0.5 |
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| Speed | 2.5 | 3.0 | 4.0 | 4.5 | 4.0 | 4.5 | 6.0 | 6.5 | 6.0 | 6.5 | 6.0 | 6.5 | 6.5 | 6.5 | 6.0 | 6.5 | 6.0 | 6.5 | 6.0 | 6.5 | 6.0 | 6.5 | 6.0 | 4.5 | 4.0 | 4.5 | 4.0 | 4.5 | 3.0 | 2.5 |
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Level 5 | elevation | 0.5 | 0.5 | 0.5 | 0.5 | 0.5 | 1.0 | 1.0 | 1.0 | 1.0 | 1.0 | 1.0 | 1.0 | 1.5 | 1.5 | 1.0 | 1.0 | 1.0 | 1.5 | 1.5 | 1.0 | 1.0 | 1.0 | 1.0 | 1.0 | 1.0 | 0.5 | 0.5 | 0.5 | 0.5 | 0.5 |
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| Speed | 2.5 | 3.5 | 4.5 | 5.0 | 4.5 | 5.0 | 6.5 | 7.0 | 6.5 | 7.0 | 6.5 | 7.0 | 6.5 | 7.0 | 6.5 | 7.0 | 6.5 | 7.0 | 6.5 | 7.0 | 6.5 | 7.0 | 6.5 | 5.0 | 4.5 | 5.0 | 4.5 | 4.5 | 3.0 | 2.5 |
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Level 6 | elevation | 0.5 | 0.5 | 0.5 | 0.5 | 0.5 | 1.0 | 1.0 | 1.0 | 1.0 | 1.0 | 1.5 | 1.5 | 1.5 | 1.0 | 1.0 | 1.0 | 1.0 | 1.5 | 1.5 | 1.5 | 1.0 | 1.0 | 1.0 | 1.0 | 1.0 | 0.5 | 0.5 | 0.5 | 0.5 | 0.5 |
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| Speed | 2.5 | 3.5 | 5.0 | 5.5 | 5.0 | 5.5 | 7.0 | 7.5 | 7.0 | 7.5 | 7.0 | 7.5 | 7.0 | 7.5 | 7.0 | 7.5 | 7.0 | 7.5 | 7.0 | 7.5 | 7.0 | 7.5 | 7.0 | 5.5 | 5.0 | 5.5 | 5.0 | 4.5 | 3.0 | 2.5 |
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Level 7 | elevation | 1.0 | 1.0 | 1.0 | 1.0 | 1.0 | 1.5 | 1.5 | 1.0 | 1.0 | 1.0 | 1.5 | 1.5 | 1.5 | 1.0 | 1.0 | 1.0 | 1.0 | 1.5 | 1.5 | 1.5 | 1.0 | 1.0 | 1.0 | 1.5 | 1.5 | 1.0 | 1.0 | 1.0 | 1.0 | 1.0 |
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| Speed | 2.5 | 3.5 | 5.5 | 6.0 | 5.5 | 6.0 | 7.5 | 8.0 | 7.5 | 8.0 | 7.5 | 8.0 | 7.5 | 8.0 | 7.5 | 8.0 | 7.5 | 8.0 | 7.5 | 8.0 | 7.5 | 8.0 | 7.5 | 6.0 | 5.5 | 6.0 | 5.5 | 5.0 | 3.0 | 2.5 |
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Level 8 | elevation | 1.0 | 1.0 | 1.0 | 1.0 | 1.0 | 1.5 | 1.5 | 1.5 | 1.5 | 1.5 | 1.5 | 2.0 | 2.0 | 2.0 | 1.5 | 1.5 | 1.5 | 2.0 | 2.0 | 2.0 | 1.5 | 1.5 | 1.5 | 1.5 | 1.5 | 1.0 | 1.0 | 1.0 | 1.0 | 1.0 |
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| Speed | 2.5 | 4.0 | 6.0 | 6.5 | 6.0 | 6.5 | 8.0 | 8.5 | 8.0 | 8.5 | 8.0 | 8.5 | 8.0 | 8.5 | 8.0 | 8.5 | 8.0 | 8.5 | 8.0 | 8.5 | 8.0 | 8.5 | 8.0 | 6.5 | 6.0 | 6.5 | 6.0 | 5.0 | 3.0 | 2.5 |
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Level 9 | elevation | 1.0 | 1.0 | 1.0 | 1.0 | 1.0 | 1.5 | 1.5 | 1.5 | 1.5 | 2.0 | 2.0 | 2.0 | 2.0 | 2.5 | 2.5 | 2.5 | 2.5 | 2.0 | 2.0 | 2.0 | 2.0 | 1.5 | 1.5 | 1.5 | 1.5 | 1.0 | 1.0 | 1.0 | 1.0 | 1.0 |
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| Speed | 2.5 | 4.0 | 6.5 | 7.0 | 6.5 | 7.0 | 8.5 | 9.0 | 8.5 | 9.0 | 8.5 | 9.0 | 8.5 | 9.0 | 8.5 | 9.0 | 8.5 | 9.0 | 8.5 | 9.0 | 8.5 | 9.0 | 8.5 | 7.0 | 6.5 | 7.0 | 6.5 | 5.0 | 3.0 | 2.5 |
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Level 10 | elevation | 1.0 | 1.0 | 1.0 | 1.5 | 1.5 | 1.5 | 2.0 | 2.0 | 2.0 | 2.0 | 2.5 | 2.5 | 2.5 | 2.5 | 3.0 | 3.0 | 2.5 | 2.5 | 2.5 | 2.5 | 2.0 | 2.0 | 2.0 | 2.0 | 1.5 | 1.5 | 1.5 | 1.0 | 1.0 | 1.0 | 17 |
| Speed | 2.5 | 4.0 | 6.5 | 7.5 | 7.0 | 7.5 | 9.0 | 9.5 | 9.0 | 9.5 | 9.0 | 9.5 | 9.0 | 9.5 | 9.0 | 9.5 | 9.0 | 9.5 | 9.0 | 9.5 | 9.0 | 9.5 | 9.0 | 7.5 | 7.0 | 7.5 | 6.5 | 5.5 | 3.0 | 2.5 | |
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