…CONTINUED |
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| H I L L S | - 5 Percent/90 Seconds |
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H I L L S |
| L12 | L13 | L14 | L15 | L16 | L17 | L18 | L19 | L20 | L21 | L21 | |
5 Percent/90 Seconds |
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PACE/MINUTES |
| 7:30 | 7:00 | 7:00 | 6:30 | 6:30 | 6:00 | 6:00 | 5:30 |
| 5:30 | 5:00 | 5:00 |
User sets Speed | 1 mile | 1 mile | 1 mile | 1 mile | 1 mile | 3K | 3K | 3K |
| 3K | 3K | 3K | |
STRIDE REST | 15 sec/0 % | 6.0 | 6.5 | 6.5 | 7.0 | 7.0 | 7.0 | 7.0 | 7.5 |
| 7.5 | 7.5 | 7.5 |
STRIDE 1 | 15 sec/0 % | 8.0 | 8.5 | 8.5 | 9.2 | 9.2 | 10 | 10 | 10.9 |
| 10.9 | 12 | 12 |
STRIDE REST | 15 sec/0 % | 6.0 | 6.5 | 6.5 | 7.0 | 7.0 | 7.0 | 7.0 | 7.5 |
| 7.5 | 7.5 | 7.5 |
STRIDE 2 | 15 sec/0 % | 8.0 | 8.5 | 8.5 | 9.2 | 9.2 | 10 | 10 | 10.9 |
| 10.9 | 12 | 12 |
STRIDE REST | 15 sec/0 % | 6.0 | 6.5 | 6.5 | 7.0 | 7.0 | 7.0 | 7.0 | 7.5 |
| 7.5 | 7.5 | 7.5 |
STRIDE 3 | 15 sec/0 % | 8.0 | 8.5 | 8.5 | 9.2 | 9.2 | 10 | 10 | 10.9 |
| 10.9 | 12 | 12 |
STRIDE REST | 15 sec/0 % | 6.0 | 6.5 | 6.5 | 7.0 | 7.0 | 7.0 | 7.0 | 7.5 |
| 7.5 | 7.5 | 7.5 |
STRIDE 4 | 15 sec/0 % | 8.0 | 8.5 | 8.5 | 9.2 | 9.2 | 10 | 10 | 10.9 |
| 10.9 | 12 | 12 |
STRIDE REST | 1 Minute | 6.0 | 6.5 | 6.5 | 7.0 | 7.0 | 7.0 | 7.0 | 7.5 |
| 7.5 | 7.5 | 7.5 |
INTERVAL | 90 sec/5 % | 6.5 | 6.8 | 6.8 | 7.2 | 7.2 | 7.8 | 7.8 | 8.6 |
| 8.6 | 9.6 | 9.6 |
REST | 90 sec/0 % | 6.0 | 6.5 | 6.5 | 7.0 | 7.0 | 7.0 | 7.0 | 7.5 |
| 7.5 | 7.5 | 7.5 |
INTERVAL | 90 sec/5 % | 6.5 | 6.8 | 6.8 | 7.2 | 7.2 | 7.8 | 7.8 | 8.6 |
| 8.6 | 9.6 | 9.6 |
REST | 90 sec/0 % | 6.0 | 6.5 | 6.5 | 7.0 | 7.0 | 7.0 | 7.0 | 7.5 |
| 7.5 | 7.5 | 7.5 |
INTERVAL | 90 sec/5 % | 6.5 | 6.8 | 6.8 | 7.2 | 7.2 | 7.8 | 7.8 | 8.6 |
| 8.6 | 9.6 | 9.6 |
REST | 90 sec/0 % | 6.0 | 6.5 | 6.5 | 7.0 | 7.0 | 7.0 | 7.0 | 7.5 |
| 7.5 | 7.5 | 7.5 |
INTERVAL | 90 sec/5 % | 6.5 | 6.8 | 6.8 | 7.2 | 7.2 | 7.8 | 7.8 | 8.6 |
| 8.6 | 9.6 | 9.6 |
REST | 90 sec/0 % | 6.0 | 6.5 | 6.5 | 7.0 | 7.0 | 7.0 | 7.0 | 7.5 |
| 7.5 | 7.5 | 7.5 |
INTERVAL | 90 sec/5 % | 6.5 | 6.8 | 6.8 | 7.2 | 7.2 | 7.8 | 7.8 | 8.6 |
| 8.6 | 9.6 | 9.6 |
REST | 90 sec/0 % | 6.0 | NA | 6.5 | NA | 7.0 | NA | 7.0 | NA |
| 7.5 | NA | 7.5 |
INTERVAL | 90 sec/5 % | 6.5 | NA | 6.8 | NA | 7.2 | NA | 7.8 | NA |
| 8.6 | NA | 9.6 |
REST | 90 sec/0 % | 6.0 | NA | 6.5 | NA | 7.0 | NA | 7.0 | NA |
| 7.5 | NA | 7.5 |
INTERVAL | 90 sec/5 % | 6.5 | NA | 6.8 | NA | 7.2 | NA | 7.8 | NA |
| 8.6 | NA | 9.6 |
REST | 90 sec/0 % | 6.0 | NA | 6.5 | NA | 7.0 | NA | 7.0 | NA |
| 7.5 | NA | 7.5 |
INTERVAL | 90 sec/5 % | 6.5 | NA | 6.8 | NA | 7.2 | NA | 7.8 | NA |
| 8.6 | NA | 9.6 |
REST | 90 sec/0 % | 6.0 | NA | 6.5 | NA | 7.0 | NA | 7.0 | NA |
| 7.5 | NA | 7.5 |
INTERVAL | 90 sec/5 % | 6.5 | NA | 6.8 | NA | 7.2 | NA | 7.8 | NA |
| 8.6 | NA | 9.6 |
REST | 90 sec/0 % | 6.0 | NA | 6.5 | NA | 7.0 | NA | 7.0 | NA |
| 7.5 | NA | 7.5 |
INTERVAL | 90 sec/5 % | 6.5 | NA | 6.8 | NA | 7.2 | NA | 7.8 | NA |
| 8.6 | NA | 9.6 |
User sets Speed | 1 mile | 1 mile | 1 mile | 1 mile | 1 mile | 3K | 3K | 3K |
| 3K | 3K | 3K | |
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