Service manual

P3 — Cardiovascular Program
The P3 Cardiovascular Program is a thirty-minute workout that uses high-intensity, aerobic
exercise to strengthen the heart muscle, stressing the heart at about 70% to 85% of its
maximum pumping rate.
Cardiovascular Program Profile — The P3 Program consists of an initial four-minute warm-
up segment of relatively mild increases in speed and incline. This is followed by a twelve-
minute segment of automatic increases in speed and % grade. During this time the program
reaches its maximum intensity.
The next ten-minute segment is “all downhill” as the speed begins to slow and the % grade
gradually decreases.
A final four-minute segment serves as the cool-down period. The treadmill slows down and
the incline returns to 0% grade.
Choose a level that reflects your fitness level as determined in the P5 Fitness Test program.
Program Results — The P3 Cardiovascular Program is designed to keep your metabolism
high for most of the thirty-minute workout. For 71% of the time (twenty-two out of the thirty
minutes) you are working at an intensity level averaging approximately 93% of your maximum
P5 performance workload. If you are just starting your fitness walking program, this workout
may be too much for you. In that case, you can cut your P3 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.
Three P3 workouts per week, with 48 hours of recovery time in between each session (e.g.,
Tuesday, Thursday, and Saturday), are sufficient to maintain good cardiovascular conditioning.
Cybex 700T Treadmill Owner’s Manual
Page 3-10