Service manual

warm-up and cool-down period. You can warm-up by setting a slow speed for
walking/jogging on the treadmill at zero incline and then gradually increase the speed to the
target for your workout. Reverse this process for your cool-down period, slowing down the
speed gradually and returning the incline to zero.
P2 — Speed Challenge
The P2 Speed Challenge Program is a thirty-minute, high-intensity walking workout designed
to improve your cardiorespiratory system and increase your muscle workload capability. P2
uses changes in intensity to exercise your body at near maximum capacity for short time
intervals. If you are training for road races or other high-energy sports, the P2 program will
help you shave minutes off your race times.
Speed Challenge Program Profile — The P2 Program consists of an initial eight-minute
warm-up of relatively mild increases and decreases in both speed and incline. This is followed
by a series of four five-minute super-intervals, consisting of one steady incline and a
substantial increase in speed.
Each of these four intervals lasts for five minutes: two minutes at the high speed followed by
three minutes at a 30% speed slowdown to allow you to “catch your breath” before
increasing the speed once again.
At the time of the speed increase, your walking speed increases to approximately 12% faster
than your P5 peak speed at your maximum P5 grade. At the end of the four super-intervals, a
two-minute cool-down period slows the treadmill and returns to 0% grade.
Choose a level that reflects your fitness level as determined in the P5 Fitness Test program.
Program Results — The P2 Speed Challenge program is one of the most challenging work-
outs offered by your 700T. It is designed to push you to the limit to improve your walking
speed.
If you are just starting your fitness walking program, this workout may be too much for you. In
that case, you can cut your P2 workouts short at any point until you feel comfortable
completing the full thirty-minute workout. Don't forget to allow yourself a three-to-five minute
cool-down period if you leave the program before it is complete.
Even one P2 workout a week strengthens the cardiorespiratory system, enabling your
muscles to accept higher workloads and thus increase your normal walking speed.
Cybex 700T Treadmill Owner’s Manual
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