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| H I L L S | - | 3 Percent/90 Seconds |
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| H I L L S |
| L1 | L2 | L3 | L4 | L5 | L6 | L7 | L8 | L9 | L10 | L11 | |
| 3 Percent/90 Seconds |
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| PACE/MINUTES |
| 10:00 | 10:00 |
| 9:30 | 9:30 | 9:00 | 9:00 | 8:30 | 8:30 | 8:00 | 8:00 | 7:30 |
| User sets Speed | 1 Mile | 1 Mile |
| 1 Mile | 1 Mile | 1 Mile | 1 Mile | 1 Mile | 1 Mile | 1 Mile | 1 Mile | 1 Mile | |
| STRIDE REST | 15 sec/0 % | 4.7 | 4.7 |
| 5.0 | 5.0 | 5.4 | 5.4 | 5.6 | 5.6 | 6.0 | 6.0 | 6.0 |
| STRIDE 1 | 15 sec/0 % | 6.0 | 6.0 |
| 6.3 | 6.3 | 6.7 | 6.7 | 7.1 | 7.1 | 7.5 | 7.5 | 8.0 |
| STRIDE REST | 15 sec/0 % | 4.7 | 4.7 |
| 5.0 | 5.0 | 5.4 | 5.4 | 5.6 | 5.6 | 6.0 | 6.0 | 6.0 |
| STRIDE 2 | 15 sec/0 % | 6.0 | 6.0 |
| 6.3 | 6.3 | 6.7 | 6.7 | 7.1 | 7.1 | 7.5 | 7.5 | 8.0 |
| STRIDE REST | 15 sec/0 % | 4.7 | 4.7 |
| 5.0 | 5.0 | 5.4 | 5.4 | 5.6 | 5.6 | 6.0 | 6.0 | 6.0 |
| STRIDE 3 | 15 sec/0 % | 6.0 | 6.0 |
| 6.3 | 6.3 | 6.7 | 6.7 | 7.1 | 7.1 | 7.5 | 7.5 | 8.0 |
| STRIDE REST | 15 sec/0 % | 4.7 | 4.7 |
| 5.0 | 5.0 | 5.4 | 5.4 | 5.6 | 5.6 | 6.0 | 6.0 | 6.0 |
| STRIDE 4 | 15 sec/0 % | 6.0 | 6.0 |
| 6.3 | 6.3 | 6.7 | 6.7 | 7.1 | 7.1 | 7.5 | 7.5 | 8.0 |
| STRIDE REST | 1 Minute | 4.7 | 4.7 |
| 5.0 | 5.0 | 5.4 | 5.4 | 5.6 | 5.6 | 6.0 | 6.0 | 6.0 |
| INTERVAL | 90 sec/3 % | 5.6 | 5.6 |
| 6.0 | 6.0 | 6.4 | 6.4 | 6.8 | 6.8 | 7.2 | 7.2 | 7.6 |
| REST | 90 sec/0 % | 4.7 | 4.7 |
| 5.0 | 5.0 | 5.4 | 5.4 | 5.6 | 5.6 | 6.0 | 6.0 | 6.0 |
| INTERVAL | 90 sec/3 % | 5.6 | 5.6 |
| 6.0 | 6.0 | 6.4 | 6.4 | 6.8 | 6.8 | 7.2 | 7.2 | 7.6 |
| REST | 90 sec/0 % | 4.7 | 4.7 |
| 5.0 | 5.0 | 5.4 | 5.4 | 5.6 | 5.6 | 6.0 | 6.0 | 6.0 |
| INTERVAL | 90 sec/3 % | 5.6 | 5.6 |
| 6.0 | 6.0 | 6.4 | 6.4 | 6.8 | 6.8 | 7.2 | 7.2 | 7.6 |
| REST | 90 sec/0 % | 4.7 | 4.7 |
| 5.0 | 5.0 | 5.4 | 5.4 | 5.6 | 5.6 | 6.0 | 6.0 | 6.0 |
| INTERVAL | 90 sec/3 % | 5.6 | 5.6 |
| 6.0 | 6.0 | 6.4 | 6.4 | 6.8 | 6.8 | 7.2 | 7.2 | 7.6 |
| REST | 90 sec/0 % | 4.7 | 4.7 |
| 5.0 | 5.0 | 5.4 | 5.4 | 5.6 | 5.6 | 6.0 | 6.0 | 6.0 |
| INTERVAL | 90 sec/3 % | 5.6 | 5.6 |
| 6.0 | 6.0 | 6.4 | 6.4 | 6.8 | 6.8 | 7.2 | 7.2 | 7.6 |
| REST | 90 sec/0 % | NA | 4.7 |
| NA | 5.0 | NA | 5.4 | NA | 5.6 | NA | 6.0 | NA |
| INTERVAL | 90 sec/3 % | NA | 5.6 |
| NA | 6.0 | NA | 6.4 | NA | 6.8 | NA | 7.2 | NA |
| REST | 90 sec/0 % | NA | 4.7 |
| NA | 5.0 | NA | 5.4 | NA | 5.6 | NA | 6.0 | NA |
| INTERVAL | 90 sec/3 % | NA | 5.6 |
| NA | 6.0 | NA | 6.4 | NA | 6.8 | NA | 7.2 | NA |
| REST | 90 sec/0 % | NA | 4.7 |
| NA | 5.0 | NA | 5.4 | NA | 5.6 | NA | 6.0 | NA |
| INTERVAL | 90 sec/3 % | NA | 5.6 |
| NA | 6.0 | NA | 6.4 | NA | 6.8 | NA | 7.2 | NA |
| REST | 90 sec/0 % | NA | 4.7 |
| NA | 5.0 | NA | 5.4 | NA | 5.6 | NA | 6.0 | NA |
| INTERVAL | 90 sec/3 % | NA | 5.6 |
| NA | 6.0 | NA | 6.4 | NA | 6.8 | NA | 7.2 | NA |
| REST | 90 sec/0 % | NA | 4.7 |
| NA | 5.0 | NA | 5.4 | NA | 5.6 | NA | 6.0 | NA |
| INTERVAL | 90 sec/3 % | NA | 5.6 |
| NA | 6.0 | NA | 6.4 | NA | 6.8 | NA | 7.2 | NA |
| User sets Speed | 1 Mile | 1 Mile |
| 1 Mile | 1 Mile | 1 Mile | 1 Mile | 1 Mile | 1 Mile | 1 Mile | 1 Mile | 1 Mile | |
46 | NOTES |
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1) The |
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2)NA means these Intervals are not part of the program. You will go directly to
3)All Chart Numbers are MPH.
