Owners manual

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4) STRENGTH BUILDER: Time segments vary
from 30 to 90 segments long to challenge
your stamina and strength. Time based goal
with 10 difficulty levels to choose from.
5) 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.
6) 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.
5.3AT
STRENGTH BUILDER - INCLINE ONLY
Segment Warm Up 1 2 3 4 5 6 7 8 9 10 11 12 Cool Down
Seconds 4:00 min 30 60 90 60 90 45 60 45 90 90 30 30 4:00 min
Level 1 1 1 1 2 2 2 2 1 2 2 1 2 2 1 2 2 2 1 1 1
Level 2 1 1 1 2 3 2 3 2 2 3 2 2 3 2 2 3 2 1 1 1
Level 3 1 1 1 2 4 3 4 2 3 4 2 3 4 2 3 4 2 1 1 1
Level 4 1 1 1 2 5 4 5 3 4 5 3 4 5 3 4 5 2 1 1 1
Level 5 1 2 2 2 5 5 5 4 5 5 4 5 5 4 5 5 2 2 2 1
Level 6 1 2 2 3 6 5 6 5 5 6 5 5 6 5 5 6 3 2 2 1
Level 7 1 2 2 3 7 6 7 5 6 7 5 6 7 5 6 7 3 2 2 1
Level 8 1 1 1 2 9 8 9 8 8 9 8 8 9 8 8 9 2 1 1 1
Level 9 2 2 2 3 11 10 11 9 10 11 9 10 11 9 10 11 2 1 1 1
Level 10 2 3 4 5 12 12 12 11 12 12 11 12 12 11 12 12 3 2 2 1
SPEED INTERVALS
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
PEAK INTERVALS
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