4)WEIGHT LOSS: Promotes weight loss by increasing and decreasing the speed and incline, while keeping you in your fat burning zone. Speed and Incline changes, segments repeat every 30 seconds.
5)ROLLING HILLS: Simulates running up and down hills to improve stamina, muscle tone, and promote weight loss. Speed changes and segments repeat every 30 seconds.
Segment |
| Warm Up | 1 | 2 |
| 3 |
| 4 |
| 5 |
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| 6 |
| 7 |
| 8 |
| Cool Down | ||||||||||
Time |
| 4:00 min |
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| Each | segment | is 30 | seconds |
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| 4:00 min | ||||||||||||||
Level 1 |
| Incline | 0.0 | 0.5 | 1.5 | 1.5 |
| 1.0 |
| 0.5 |
| 0.5 |
| 0.5 | 1.0 |
| 1.5 |
| 0.5 | 0.0 | |||||||||
| Speed | 1.0 | 1.5 | 2.0 | 2.5 |
| 3.0 |
| 3.5 |
| 4.0 |
| 3.5 | 3.0 |
| 2.5 |
| 2.3 | 1.5 | ||||||||||
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Level 2 |
| Incline | 0.0 | 0.5 | 1.5 | 1.5 |
| 1.0 |
| 0.5 |
| 1.0 |
| 0.5 | 1.0 |
| 1.5 |
| 0.5 | 0.0 | |||||||||
| Speed | 1.3 | 1.9 | 2.5 | 3.0 |
| 3.5 |
| 4.0 |
| 4.5 |
| 4.0 | 3.5 |
| 3.0 |
| 2.6 | 1.8 | ||||||||||
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Level 3 |
| Incline | 0.5 | 1.0 | 2.0 | 2.0 |
| 1.5 |
| 1.0 |
| 1.0 |
| 1.0 | 1.5 |
| 2.0 |
| 1.0 | 0.5 | |||||||||
| Speed | 1.5 | 2.3 | 3.0 | 3.5 |
| 4.0 |
| 4.5 |
| 5.0 |
| 4.5 | 4.0 |
| 3.5 |
| 3.0 | 2.0 | ||||||||||
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Level 4 |
| Incline | 0.5 | 1.0 | 2.0 | 2.0 |
| 1.5 |
| 1.0 |
| 1.0 |
| 1.0 |
| 1.5 |
| 2.0 |
| 1.0 | 0.5 | ||||||||
| Speed | 1.8 | 2.6 | 3.5 | 4.0 |
| 4.5 |
| 5.0 |
| 5.5 |
| 5.0 |
| 4.5 |
| 4.0 |
| 3.4 | 2.3 | |||||||||
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Level 5 |
| Incline | 1.0 | 1.5 | 2.5 | 2.5 |
| 2.0 |
| 1.5 |
| 1.5 |
| 1.5 |
| 2.0 |
| 2.5 |
| 1.5 | 1.0 | ||||||||
| Speed | 2.0 | 3.0 | 4.0 | 4.5 |
| 5.0 |
| 5.5 |
| 6.0 |
| 5.5 |
| 5.0 |
| 4.5 |
| 3.8 | 2.5 | |||||||||
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Level 6 |
| Incline | 1.0 | 1.5 | 2.5 | 2.5 |
| 2.0 |
| 1.5 |
| 1.5 |
| 1.5 |
| 2.0 |
| 2.5 |
| 1.5 | 1.0 | ||||||||
| Speed | 2.3 | 3.4 | 4.5 | 5.0 |
| 5.5 |
| 6.0 |
| 6.5 |
| 6.0 |
| 5.5 |
| 5.0 |
| 4.1 | 2.8 | |||||||||
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Level 7 |
| Incline | 1.5 | 2.0 | 3.0 | 3.0 |
| 2.5 |
| 2.0 |
| 2.0 |
| 2.0 |
| 2.5 |
| 3.0 |
| 2.0 | 1.5 | ||||||||
| Speed | 2.5 | 3.8 | 5.0 | 5.5 |
| 6.0 |
| 6.5 |
| 7.0 |
| 6.5 |
| 6.0 |
| 5.5 |
| 4.5 | 3.0 | |||||||||
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Level 8 |
| Incline | 1.5 | 2.0 | 3.0 | 3.0 |
| 2.5 |
| 2.0 |
| 2.0 |
| 2.0 |
| 2.5 |
| 3.0 |
| 2.0 | 1.5 | ||||||||
| Speed | 2.8 | 4.1 | 5.5 | 6.0 |
| 6.5 |
| 7.0 |
| 7.5 |
| 7.0 |
| 6.5 |
| 6.0 |
| 4.9 | 3.3 | |||||||||
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Level 9 |
| Incline | 2.0 | 2.5 | 3.5 | 3.5 |
| 3.0 |
| 2.5 |
| 2.5 |
| 2.5 |
| 3.0 |
| 3.5 |
| 2.5 | 2.0 | ||||||||
| Speed | 3.0 | 4.5 | 6.0 | 6.5 |
| 7.0 |
| 7.5 |
| 8.0 |
| 7.5 |
| 7.0 |
| 6.5 |
| 5.3 | 3.5 | |||||||||
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Level 10 |
| Incline | 2.0 | 2.5 | 3.5 | 3.5 |
| 3.0 |
| 2.5 |
| 2.5 |
| 2.5 |
| 3.0 |
| 3.5 |
| 2.5 | 2.0 | ||||||||
| Speed | 3.3 | 4.9 | 6.5 | 7.0 |
| 7.5 |
| 8.0 |
| 8.5 |
| 8.0 |
| 7.5 |
| 7.0 |
| 5.6 | 3.8 | |||||||||
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Segment |
| Warm Up |
| 1 |
| 2 |
| 3 |
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| 4 |
| 5 |
| 6 |
| 7 |
| 8 |
| Cool Down | |||||||
Time |
| 4:00 min |
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| Each | segment | is 30 seconds |
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| 4:00 min | ||||||||||||||
Level 1 |
| 1.0 |
| 1.5 |
| 2.0 |
| 2.5 |
| 3.0 |
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| 3.5 |
| 4.0 |
| 3.5 |
| 3.0 |
| 2.5 |
| 2.3 | 1.5 | |||||
Level 2 |
| 1.3 |
| 1.9 |
| 2.5 |
| 3.0 |
| 3.5 |
|
| 4.0 |
| 4.5 |
| 4.0 |
| 3.5 |
| 3.0 |
| 2.6 | 1.8 | |||||
Level 3 |
| 1.5 |
| 2.3 |
| 3.0 |
| 3.5 |
| 4.0 |
|
| 4.5 |
| 5.0 |
| 4.5 |
| 4.0 |
| 3.5 |
| 3.0 | 2.0 | |||||
Level 4 |
| 1.8 |
| 2.6 |
| 3.5 |
| 4.0 |
| 4.5 |
|
| 5.0 |
| 5.5 |
| 5.0 |
| 4.5 |
| 4.0 |
| 3.4 | 2.3 | |||||
Level 5 |
| 2.0 |
| 3.0 |
| 4.0 |
| 4.5 |
| 5.0 |
|
| 5.5 |
| 6.0 |
| 5.5 |
| 5.0 |
| 4.5 |
| 3.8 | 2.5 | |||||
Level 6 |
| 2.3 |
| 3.4 |
| 4.5 |
| 5.0 |
| 5.5 |
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| 6.0 |
| 6.5 |
| 6.0 |
| 5.5 |
| 5.0 |
| 4.1 | 2.8 | |||||
Level 7 |
| 2.5 |
| 3.8 |
| 5.0 |
| 5.5 |
| 6.0 |
|
| 6.5 |
| 7.0 |
| 6.5 |
| 6.0 |
| 5.5 |
| 4.5 | 3.0 | |||||
Level 8 |
| 2.8 |
| 4.1 |
| 5.5 |
| 6.0 |
| 6.5 |
|
| 7.0 |
| 7.5 |
| 7.0 |
| 6.5 |
| 6.0 |
| 4.9 | 3.3 | |||||
Level 9 |
| 3.0 |
| 4.5 |
| 6.0 |
| 6.5 |
| 7.0 |
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| 7.5 |
| 8.0 |
| 7.5 |
| 7.0 |
| 6.5 |
| 5.3 | 3.5 | |||||
Level 10 |
| 3.3 |
| 4.9 |
| 6.5 |
| 7.0 |
| 7.5 |
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| 8.0 |
| 8.5 |
| 8.0 |
| 7.5 |
| 7.0 |
| 5.6 | 3.8 | |||||
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