Vision Fitness T9700 Runner's manual Percent/90 Seconds

			H I L L S		-	3 Percent/90 Seconds
	H I L L S		L1	L2	L3	L4	L5	L6	L7	L8	L9	L10	L11
	3 Percent/90 Seconds
	PACE/MINUTES		10:00	10:00	9:30	9:30	9:00	9:00	8:30	8:30	8:00	8:00	7:30
	WARM-UP	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
	COOL-DOWN	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
	1) The COOL-DOWN Speed begins at the Interval REST Pace.

2)NA means these Intervals are not part of the program. You will go directly to COOL-DOWN.

3)All Chart Numbers are MPH.