PROGRAM INFORMATION
1)Manual: Allows ‘on the fly’ manual speed and incline changes.
2)SPEED intervals: Improves your strength, speed and endurance by increasing and decreasing the speed throughout your workout to involve your heart and other muscles. Speed changes and segments repeat 90 seconds and 30 seconds.
3)PEAK intervals: Improves your strength, speed and endurance by increasing and decreasing the speed and incline throughout your workout to involve your heart and other muscles. Speed and Incline changes, segments repeat 90 seconds and 30 seconds.
Segment |
| Warm Up |
|
| 1 |
| 2 |
| Cool Down | ||||||||||
Time |
|
| 4:00 min |
|
| 90 sec |
| 30 sec |
| 4:00 min | |||||||||
Level 1 |
| 1.0 |
|
| 1.5 |
|
| 2.0 |
| 4.0 |
| 1.5 |
| 1.0 | |||||
Level 2 |
| 1.0 |
|
| 1.5 |
|
| 2.0 |
| 4.5 |
| 1.5 |
| 1.0 | |||||
Level 3 |
| 1.3 |
|
| 1.9 |
|
| 2.5 |
| 5.0 |
| 1.9 |
| 1.3 | |||||
Level 4 |
| 1.3 |
|
| 1.9 |
|
| 2.5 |
| 5.5 |
| 1.9 |
| 1.3 | |||||
Level 5 |
| 1.5 |
|
| 2.3 |
|
| 3.0 |
| 6.0 |
| 2.3 |
| 1.5 | |||||
Level 6 |
| 1.5 |
|
| 2.3 |
|
| 3.0 |
| 6.5 |
| 2.3 |
| 1.5 | |||||
Level 7 |
| 1.8 |
|
| 2.6 |
|
| 3.5 |
| 7.0 |
| 2.6 |
| 1.8 | |||||
Level 8 |
| 1.8 |
|
| 2.6 |
|
| 3.5 |
| 7.5 |
| 2.6 |
| 1.8 | |||||
Level 9 |
| 2.0 |
|
| 3.0 |
|
| 4.0 |
| 8.0 |
| 3.0 |
| 2.0 | |||||
Level 10 |
| 2.0 |
|
| 3.0 |
|
| 4.0 |
| 8.5 |
| 3.0 |
| 2.0 | |||||
|
|
|
|
|
|
|
|
|
|
|
|
|
| ||||||
Segment |
|
| Warm Up |
| 1 |
|
| 2 |
| Cool Down | |||||||||
Time |
|
|
|
| 4:00 min |
|
|
| 90 sec |
| 30 sec |
| 4:00 min | ||||||
Level 1 |
| Speed |
| 1.0 |
| 1.5 |
| 2.0 |
| 4.0 |
| 1.5 |
| 1.0 | |||||
| Incline |
| 1.0 |
| 1.5 |
| 0.5 |
| 1.5 |
| 1.5 |
|
| 0.0 | |||||
|
|
|
|
|
|
|
| ||||||||||||
Level 2 |
| Speed |
| 1.0 |
| 1.5 |
| 2.0 |
| 4.5 |
| 1.5 |
| 1.0 | |||||
| Incline |
| 1.5 |
| 2.5 |
| 3.0 |
| 6.5 |
| 2.5 |
|
| 1.5 | |||||
|
|
|
|
|
|
|
| ||||||||||||
Level 3 |
| Speed |
| 1.3 |
| 1.9 |
| 2.5 |
| 5.0 |
| 1.9 |
| 1.3 | |||||
| Incline |
| 2.0 |
| 3.0 |
| 4.0 |
| 7.5 |
| 3.0 |
|
| 2.0 | |||||
|
|
|
|
|
|
|
| ||||||||||||
Level 4 |
| Speed |
| 1.3 |
| 1.9 |
| 2.5 |
| 5.5 |
| 1.9 |
| 1.3 | |||||
| Incline |
| 2.0 |
| 3.0 |
| 4.0 |
| 8.0 |
| 3.0 |
|
| 2.0 | |||||
|
|
|
|
|
|
|
| ||||||||||||
Level 5 |
| Speed |
| 1.5 |
| 2.3 |
| 3.0 |
| 6.0 |
| 2.3 |
| 1.5 | |||||
| Incline |
| 2.5 |
| 3.5 |
| 4.5 |
| 8.5 |
| 3.5 |
|
| 2.5 | |||||
|
|
|
|
|
|
|
| ||||||||||||
Level 6 |
| Speed |
| 1.5 |
| 2.3 |
| 3.0 |
| 6.5 |
| 2.3 |
| 1.5 | |||||
| Incline |
| 2.5 |
| 3.5 |
| 4.5 |
| 9.0 |
| 3.5 |
|
| 2.5 | |||||
|
|
|
|
|
|
|
| ||||||||||||
Level 7 |
| Speed |
| 1.8 |
| 2.6 |
| 3.5 |
| 7.0 |
| 2.6 |
| 1.8 | |||||
| Incline |
| 2.5 |
| 4.0 |
| 5.5 |
| 9.5 |
| 4.0 |
|
| 3.0 | |||||
|
|
|
|
|
|
|
| ||||||||||||
Level 8 |
| Speed |
| 1.8 |
| 2.6 |
| 3.5 |
| 7.5 |
| 2.6 |
| 1.8 | |||||
| Incline |
| 3.0 |
| 4.0 |
| 5.5 |
| 9.5 |
| 4.0 |
|
| 3.0 | |||||
|
|
|
|
|
|
|
| ||||||||||||
Level 9 |
| Speed |
| 2.0 |
| 3.0 |
| 4.0 |
| 8.0 |
| 3.0 |
| 2.0 | |||||
| Incline |
| 3.0 |
| 4.5 |
| 6.0 |
| 10.0 | 5.0 |
|
| 3.0 | ||||||
|
|
|
|
|
|
| |||||||||||||
Level 10 |
| Speed |
| 2.0 |
| 3.0 |
| 4.0 |
| 8.5 |
| 3.0 |
| 2.0 | |||||
| Incline |
| 3.0 |
| 4.5 |
| 6.0 |
| 10.0 | 5.0 |
|
| 3.0 | ||||||
|
|
|
|
|
|
| |||||||||||||
20
