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PROGRAM INFORMATION
1) MANUAL: Adjust your speed and incline manually during your workout.
2) WEIGHT LOSS: Promotes weight loss by
increasing and decreasing the speed and
incline, while keeping you in your fat burning
zone. Speed and Incline changes, segments
repeat every 30 seconds.
3) MUSCLE TONER: Tones muscles by
adjusting incline gradually while keeping you
in your fat burning zone. Segments change
every 30 seconds. Time based goal with
10 difficulty levels to choose from.
22
AFG14_OM_3.3AT_Rev1_2.indd 22-23
WEIGHT LOSS
Segment
Warm Up
1
2
3
4
5
6
7
Time
4:00
Each segment is 30 seconds
min
Incline
0.0
0.5
1.5
1.5
1.0
0.5
0.5
0.5
1.0
Level 1
Speed
1.0
1.5
2.0
2.5
3.0
3.5
4.0
3.5
3.0
Incline
0.0
0.5
1.5
1.5
1.0
0.5
1.0
0.5
1.0
Level 2
Speed
1.3
1.9
2.5
3.0
3.5
4.0
4.5
4.0
3.5
Incline
0.5
1.0
2.0
2.0
1.5
1.0
1.0
1.0
1.5
Level 3
Speed
1.5
2.3
3.0
3.5
4.0
4.5
5.0
4.5
4.0
Incline
0.5
1.0
2.0
2.0
1.5
1.0
1.0
1.0
1.5
Level 4
Speed
1.8
2.6
3.5
4.0
4.5
5.0
5.5
5.0
4.5
Incline
1.0
1.5
2.5
2.5
2.0
1.5
1.5
1.5
2.0
Level 5
Speed
2.0
3.0
4.0
4.5
5.0
5.5
6.0
5.5
5.0
Incline
1.0
1.5
2.5
2.5
2.0
1.5
1.5
1.5
2.0
Level 6
Speed
2.3
3.4
4.5
5.0
5.5
6.0
6.5
6.0
5.5
Incline
1.5
2.0
3.0
3.0
2.5
2.0
2.0
2.0
2.5
Level 7
Speed
2.5
3.8
5.0
5.5
6.0
6.5
7.0
6.5
6.0
Incline
1.5
2.0
3.0
3.0
2.5
2.0
2.0
2.0
2.5
Level 8
Speed
2.8
4.1
5.5
6.0
6.5
7.0
7.5
7.0
6.5
Incline
2.0
2.5
3.5
3.5
3.0
2.5
2.5
2.5
3.0
Level 9
Speed
3.0
4.5
6.0
6.5
7.0
7.5
8.0
7.5
7.0
Incline
2.0
2.5
3.5
3.5
3.0
2.5
2.5
2.5
3.0
Level 10
Speed
3.3
4.9
6.5
7.0
7.5
8.0
8.5
8.0
7.5
MUSCLE TONER - INCLINE ONLY
Segments
Warm Up
Program Segments - Repeat
Time
4:00
Each segment is 30 seconds
min
Level 1
0
0
0
1
1
1
2
2
1
1
2
2
1
1
2
Level 2
0
0
1
2
1
2
2
3
1
2
2
3
1
2
2
Level 3
0
1
1
2
2
2
3
3
2
2
3
3
2
2
3
Level 4
1
1
1
2
2
3
3
4
2
3
3
4
2
3
3
Level 5
2
2
2
2
3
3
4
4
3
3
4
4
3
3
4
Level 6
2
2
2
3
3
4
4
5
3
4
4
5
3
4
4
Level 7
3
3
3
3
5
5
6
6
5
5
6
6
5
5
6
Level 8
3
3
3
4
6
6
7
7
6
6
7
7
6
6
7
Level 9
3
3
4
4
7
7
8
9
7
7
8
10
7
7
10 10
Level 10 3
4
4
5
8
10 10 10
8
8
11 11
8
8
12 12
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.
8
Cool Down
4:00
min
1.5
0.5
0.0
2.5
2.3
1.5
1.5
0.5
0.0
3.0
2.6
1.8
2.0
1.0
0.5
3.5
3.0
2.0
2.0
1.0
0.5
4.0
3.4
2.3
5) SPEED INTERVALS:
2.5
1.5
1.0
Improves your strength,
4.5
3.8
2.5
2.5
1.5
1.0
speed and endurance by
5.0
4.1
2.8
increasing and decreasing
3.0
2.0
1.5
the speed throughout your
5.5
4.5
3.0
3.0
2.0
1.5
workout to involve your heart
6.0
4.9
3.3
and other muscles. Speed
3.5
2.5
2.0
changes and segments
6.5
5.3
3.5
3.5
2.5
2.0
repeat 90 seconds and
7.0
5.6
3.8
30 seconds.
Cool Down
4:00
min
6) PEAK INTERVALS: Improves your strength, speed and endurance
2
1
0
0
0
3
2
1
0
0
by increasing and decreasing the speed and incline throughout your
3
2
1
1
0
workout to involve your heart and other muscles. Speed and Incline
4
2
1
1
1
changes, segments repeat 90 seconds and 30 seconds.
4
2
2
2
2
5
3
2
2
2
6
3
3
3
3
7
4
3
3
3
4
4
3
3
5
4
4
3
STRENGTH BUILDER - INCLINE ONLY
Segment
Warm Up
1
2
3
4
5
6
Seconds
4:00
30 60 90 60 90 45 60 45 90 90 30 30
min
Level 1
1
1
1
2
2
2
2
1
2
2
Level 2
1
1
1
2
3
2
3
2
2
3
Level 3
1
1
1
2
4
3
4
2
3
4
Level 4
1
1
1
2
5
4
5
3
4
5
Level 5
1
2
2
2
5
5
5
4
5
5
Level 6
1
2
2
3
6
5
6
5
5
6
Level 7
1
2
2
3
7
6
7
5
6
7
Level 8
1
1
1
2
9
8
9
8
8
9
Level 9
2
2
2
3
11 10 11
9
10 11
Level 10 2
3
4
5
12 12 12 11 12 12 11 12 12 11 12 12
SPEED INTERVALS
Segment
Warm Up
1
2
Cool Down
Segment
Time
4:00
90
30
4:00
Time
min
sec
sec
min
Level 1
1.0
1.5
2.0
4.0
1.5
1.0
Speed
Level 1
Level 2
1.0
1.5
2.0
4.5
1.5
1.0
Incline
Level 3
1.3
1.9
2.5
5.0
1.9
1.3
Speed
Level 2
Level 4
1.3
1.9
2.5
5.5
1.9
1.3
Incline
Level 5
1.5
2.3
3.0
6.0
2.3
1.5
Speed
Level 3
Level 6
1.5
2.3
3.0
6.5
2.3
1.5
Incline
Level 7
1.8
2.6
3.5
7.0
2.6
1.8
Speed
Level 4
Level 8
1.8
2.6
3.5
7.5
2.6
1.8
Incline
Level 9
2.0
3.0
4.0
8.0
3.0
2.0
Speed
Level 5
Level 10
2.0
3.0
4.0
8.5
3.0
2.0
Incline
Speed
Level 6
Incline
Speed
Level 7
Incline
Speed
Level 8
Incline
Speed
Level 9
Incline
Speed
Level 10
Incline
7
8
9
10 11 12
Cool Down
4:00
min
1
2
2
1
2
2
2
1
1
1
2
2
3
2
2
3
2
1
1
1
2
3
4
2
3
4
2
1
1
1
3
4
5
3
4
5
2
1
1
1
4
5
5
4
5
5
2
2
2
1
5
5
6
5
5
6
3
2
2
1
5
6
7
5
6
7
3
2
2
1
8
8
9
8
8
9
2
1
1
1
9
10 11
9
10 11
2
1
1
1
3
2
2
1
PEAK INTERVALS
Warm Up
1
2
Cool Down
4:00
90
30
4:00
min
sec
sec
min
1.0
1.5
2.0
4.0
1.5
1.0
1.0
1.5
0.5
1.5
1.5
0.0
1.0
1.5
2.0
4.5
1.5
1.0
1.5
2.5
3.0
6.5
2.5
1.5
1.3
1.9
2.5
5.0
1.9
1.3
2.0
3.0
4.0
7.5
3.0
2.0
1.3
1.9
2.5
5.5
1.9
1.3
2.0
3.0
4.0
8.0
3.0
2.0
1.5
2.3
3.0
6.0
2.3
1.5
2.5
3.5
4.5
8.5
3.5
2.5
1.5
2.3
3.0
6.5
2.3
1.5
2.5
3.5
4.5
9.0
3.5
2.5
1.8
2.6
3.5
7.0
2.6
1.8
2.5
4.0
5.5
9.5
4.0
3.0
1.8
2.6
3.5
7.5
2.6
1.8
3.0
4.0
5.5
9.5
4.0
3.0
2.0
3.0
4.0
8.0
3.0
2.0
3.0
4.5
6.0
10.0
5.0
3.0
2.0
3.0
4.0
8.5
3.0
2.0
3.0
4.5
6.0
10.0
5.0
3.0
23
7/31/14 4:41 PM
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