10
CHaPTer 4: Console Overlay and Workout description
4.3 PrOGram iNFOrmaTiON
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
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
2) 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.
3) 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.
PrOGram iNFOrmaTiON
1) MANUAL:
Allows ‘on the fly’ manual speed and incline changes.
