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6) fOOT HIllS: Simulates a hill
ascent and descent. This program
helps tone muscle and improve
cardiovascular ability. Incline
changes and segments repeat
every 30 seconds.
7) MOUNTAIN ClIMb: A more-
intense version of FOOT HILLS.
Simulates a mountain ascent and
descent. This program helps tone
muscle and improve cardiovascular
ability. Incline changes and
segments repeat every 30 seconds.
8-9) 5k/10k: Programs that allow you
to set and work toward a distance
goal. Treadmill automatically
adjusts incline to simulate running
on an actual course. Incline
changes and all segments are
0.16 Km.
22
Segment
Warm Up
1
Time
4:00
min
Level 1
0.0 0.5 0.0 0.5 1.0 3.0 1.0 3.0 2.0 3.0 2.0 3.5 2.0 3.0 2.0 3.0 1.0 3.0 1.0 0.5
Level 2
0.0 0.5 0.0 0.5 1.0 3.0 2.0 3.0 2.0 3.0 2.5 3.5 2.5 3.0 2.0 3.0 2.0 3.0 1.0 0.5
Level 3
0.5 1.0 0.5 1.0 1.5 3.5 1.5 3.5 2.5 3.5 2.5 4.0 2.5 3.5 2.5 3.5 1.5 3.5 1.5 1.0
Level 4
0.5 1.0 0.5 1.0 1.5 3.5 2.5 3.5 2.5 3.5 3.0 4.0 3.0 3.5 2.5 3.5 2.5 3.5 1.5 1.0
Level 5
1.0 1.5 1.0 1.5 2.0 4.0 2.0 4.0 3.0 4.0 3.0 4.5 3.0 4.0 3.0 4.0 2.0 4.0 2.0 1.5
Level 6
1.0 1.5 1.0 1.5 2.0 4.0 3.0 4.0 3.0 4.0 3.5 4.5 3.5 4.0 3.0 4.0 3.0 4.0 2.0 1.5
Level 7
1.5 2.0 1.5 2.0 2.5 4.5 2.5 4.5 3.5 4.5 3.5 5.0 3.5 4.5 3.5 4.5 2.5 4.5 2.5 2.0
Level 8
1.5 2.0 1.5 2.0 2.5 4.5 3.5 4.5 3.5 4.5 4.0 5.0 4.0 4.5 3.5 4.5 3.5 4.5 2.5 2.0
Level 9
2.0 2.5 2.0 2.5 3.0 5.0 3.0 5.0 4.0 5.0 4.0 5.5 4.0 5.0 4.0 5.0 3.0 5.0 3.0 2.5
Level 10
2.0 2.5 2.0 2.5 3.0 5.0 4.0 5.0 4.0 5.0 4.5 5.5 4.5 5.0 4.0 5.0 4.0 5.0 3.0 2.5
Segment
Warm Up
1
2
Time
4:00
min
Level 1
0.0
0.0
1.0
1.5
Level 2
0.0
0.0
1.5
2.0
Level 3
0.0
1.0
2.0
2.5
Level 4
0.0
1.5
2.5
3.0
Level 5
0.0
1.5
3.0
3.5
Level 6
0.0
1.5
3.5
4.0
Level 7
0.0
1.5
4.0
4.5
Level 8
0.0
2.0
4.5
5.0
Level 9
0.0
2.0
5.0
5.5
Level 10
0.0
2.0
5.5
6.0
Segment Warm Up
1
2
3
Distance
4:00
min
Level 1
0.0
0.5
1.0 3.0 1.0 3.0 2.0 3.0 2.0 3.5 2.0 3.0 2.0 3.0 1.0 3.0 1.0
Level 2
0.0
0.5
1.0 3.0 2.0 3.0 2.0 3.0 2.5 3.5 2.5 3.0 2.0 3.0 2.0 3.0 1.0
Level 3
0.5
1.0
1.5 3.5 1.5 3.5 2.5 3.5 2.5 4.0 2.5 3.5 2.5 3.5 1.5 3.5 1.5
Level 4
0.5
1.0
1.5 3.5 2.5 3.5 2.5 3.5 3.0 4.0 3.0 3.5 2.5 3.5 2.5 3.5 1.5
Level 5
1.0
1.5
2.0 4.0 2.0 4.0 3.0 4.0 3.0 4.5 3.0 4.0 3.0 4.0 2.0 4.0 2.0
Level 6
1.0
1.5
2.0 4.0 3.0 4.0 3.0 4.0 3.5 4.5 3.5 4.0 3.0 4.0 3.0 4.0 2.0
Level 7
1.5
2.0
2.5 4.5 2.5 4.5 3.5 4.5 3.5 5.0 3.5 4.5 3.5 4.5 2.5 4.5 2.5
Level 8
1.5
2.0
2.5 4.5 3.5 4.5 3.5 4.5 4.0 5.0 4.0 4.5 3.5 4.5 3.5 4.5 2.5
Level 9
2.0
2.5
3.0 5.0 3.0 5.0 4.0 5.0 4.0 5.5 4.0 5.0 4.0 5.0 3.0 5.0 3.0
Level 10 2.0
2.5
3.0 5.0 4.0 5.0 4.0 5.0 4.5 5.5 4.5 5.0 4.0 5.0 4.0 5.0 3.0
2
3
4
5
6
7
8
9
Each segment is 30 seconds
3
4
5
6
7
Each segment is 30 seconds
2.0
2.5
3.0
3.0
2.5
2.5
3.0
3.5
3.5
3.0
3.0
3.5
4.0
4.0
3.5
3.5
4.0
4.5
4.5
4.0
4.0
4.5
5.0
5.0
4.5
4.5
5.0
5.5
5.5
5.0
5.0
5.5
6.0
6.0
5.5
5.5
6.0
6.5
6.5
6.0
6.0
6.5
7.0
7.0
6.5
6.5
7.0
7.5
7.5
7.0
4
5
6
7
8
9
10
Each segment is 0.16
Km
10 11 12 13 14 15 Cool Down
4:00
min
0.0
0.0
0.5
0.5
1.0
1.0
1.5
1.5
2.0
2.0
8
9
10
Cool Down
4:00
min
2.0
1.5
1.0
0.0
0.0
2.5
2.0
1.5
0.0
0.0
3.0
2.5
2.0
1.0
0.0
3.5
3.0
2.5
1.5
0.0
4.0
3.5
3.0
1.5
0.0
4.5
4.0
3.5
1.5
0.0
5.0
4.5
4.0
1.5
0.0
5.5
5.0
4.5
2.0
0.0
6.0
5.5
5.0
2.0
0.0
6.5
6.0
5.5
2.0
0.0
11
12
13
14
15 Cool Down
4:00
min
0.5
0.0
0.5
0.0
1.0
0.5
1.0
0.5
1.5
1.0
1.5
1.0
2.0
1.5
2.0
1.5
2.5
2.0
2.5
2.0
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