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Matrix XR Manual De Usuario página 44

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PROGRAMS CHARTS
INTERVALS (RESISTANCE) - A50, E50, R50, U50, C50
LEVEL
1
2
3
4
5
6
7
8
9
10
SEGMENT
I
R
I
R
I
R
I
R
I
R
I
R
I
R
I
R
I
R
I
R
I
1
0
1 25 1 25 1 25 4 25 4 25 5 25 5 25 5 25 6 25 6 25 6 25 7 25 7 25 7 25 10 25 10 25 10 25 11 25 11 25 12
2
0
4 25 5 25 5 25 5 30 6 30 6 30 6 30 6 35 7 35 7 40 10 40 10 40 10 45 11 45 11 50 12 55 13 60 16 65 17 70 18
3
0
1 15 1 20 4 20 4 20 4 25 5 25 5 25 5 30 6 30 6 30 6 35 7 35 7 35 7 40 10 40 10 40 10 45 11 45 11 50 12
4
0
5 25 5 30 6 30 6 30 6 35 7 35 7 40 10 40 10 40 10 45 11 45 11 50 12 50 12 55 14 60 16 70 18 70 18 75 20 80 22
5
0
1 15 1 20 4 20 4 20 4 25 5 25 5 25 5 30 6 30 6 30 6 35 7 35 7 35 7 40 10 40 10 40 10 45 11 45 11 50 12
6
0
5 30 6 30 6 35 7 35 8 40 10 40 10 45 11 45 11 50 12 50 12 55 14 55 14 60 16 60 16 70 18 80 22 80 22 85 23 90 24
7
0
1 20 4 20 4 25 5 30 6 30 6 30 6 30 6 35 7 35 7 35 7 40 10 40 10 40 10 45 11 45 11 45 11 50 12 55 14 60 16
8
0
6 30 6 35 7 40 10 45 11 50 12 50 12 55 14 60 16 65 17 70 18 75 20 80 22 85 23 90 24 90 24 95 25 100 28 100 29 100 30
9
0
1 20 4 20 4 25 5 30 6 30 6 30 6 30 6 35 7 35 7 35 7 40 10 40 10 40 10 45 11 45 11 45 11 50 12 55 13 60 16
10
0
6 30 6 35 7 40 10 45 11 50 12 50 12 55 14 60 16 65 17 70 18 75 20 80 22 85 23 90 24 90 24 95 25 100 28 100 29 100 30
11
0
1 20 4 20 4 25 5 30 6 30 6 30 6 30 6 35 7 35 7 35 7 40 10 40 10 40 10 45 11 45 11 45 11 50 12 55 13 60 16
12
0
6 30 6 35 7 40 10 45 11 50 12 50 12 55 14 60 16 65 17 70 18 75 20 80 22 85 23 90 24 90 24 95 25 100 27 100 29 100 30
13
0
1 20 4 20 4 25 5 30 6 30 6 30 6 30 6 35 7 35 7 35 7 40 10 40 10 40 10 45 11 45 11 45 11 50 12 55 13 60 16
14
0
4 25 5 30 6 30 6 35 8 35 7 40 10 40 10 45 11 45 11 50 12 50 12 55 14 55 14 60 16 65 17 70 18 75 20 80 22 85 23
15
0
1 15 1 15 1 20 4 20 3 25 5 25 5 25 5 30 6 30 6 30 6 35 7 35 7 35 7 40 10 40 10 40 10 45 11 45 11 50 12
16
0
1 15 1 15 1 20 4 20 3 25 5 25 5 25 5 30 6 30 6 30 6 35 7 35 7 35 7 40 10 40 10 40 10 45 11 45 11 50 12
I = % Incline / R = Resistance
Incline for A50 only
Segment = workout time / 16
INTERVALS (RESISTANCE) - A30, E30, R30, U30
LEVEL
1
2
3
4
5
6
7
8
9
10
11
12
SEGMENT
I
R
I
R
I
R
I
R
I
R
I
R
I
R
I
R
I
R
I
R
I
R
I
1
0
1 25 1 25 1 25 3 25 3 25 3 25 4 25 4 25 4 25 4 25 4 25 5 25 5 25 5 25 6 25 6 25 7 25 7 25 7 25 8
2
0
3 25 3 25 4 25 4 30 4 30 4 30 4 30 4 35 5 35 5 40 6 40 6 40 6 45 7 45 7 50 8 55 9 60 11 65 12 70 12
3
0
1 15 1 20 3 20 3 20 3 25 3 25 3 25 3 30 4 30 4 30 4 35 5 35 5 35 5 40 6 40 6 40 6 45 7 45 7 50 8
4
0
3 25 4 30 4 30 4 30 4 35 5 35 5 40 7 40 7 40 7 45 7 45 7 50 8 50 8 55 9 60 11 70 12 70 12 75 13 80 15
5
0
1 15 1 20 3 20 3 20 3 25 3 25 3 25 3 30 4 30 4 30 4 35 5 35 5 35 5 40 6 40 6 40 6 45 7 45 7 50 8
6
0
3 30 4 30 4 35 5 35 5 40 7 40 7 45 7 45 7 50 8 50 8 55 9 55 9 60 11 60 11 70 12 80 15 80 15 85 15 90 16
7
0
1 20 3 20 3 25 4 30 4 30 4 30 4 30 4 35 5 35 5 35 5 40 7 40 7 40 7 45 7 45 7 45 7 50 8 55 9 60 11
8
0
4 30 4 35 5 40 7 45 7 50 8 50 8 55 9 60 11 65 11 70 12 75 13 80 15 85 15 90 16 90 16 95 17 100 19 100 19 100 20
9
0
1 20 3 20 3 25 3 30 4 30 4 30 4 30 4 35 5 35 5 35 5 40 7 40 7 40 7 45 7 45 7 45 7 50 8 55 9 60 11
10
0
4 30 4 35 4 40 7 45 7 50 8 50 8 55 9 60 11 65 11 70 12 75 13 80 15 85 15 90 16 90 16 95 17 100 19 100 19 100 20
11
0
1 20 3 20 3 25 3 30 4 30 4 30 4 30 4 35 5 35 5 35 5 40 7 40 7 40 7 45 7 45 7 45 7 50 8 55 9 60 11
12
0
4 30 4 35 5 40 7 45 7 50 8 50 8 55 9 60 11 65 11 70 12 75 13 80 15 85 15 90 16 90 16 95 17 100 19 100 19 100 20
13
0
1 20 3 20 3 25 3 30 4 30 4 30 4 30 4 35 5 35 5 35 5 40 7 40 7 40 7 45 7 45 7 45 7 50 8 55 9 60 11
14
0
3 25 3 30 4 30 4 35 5 35 5 40 7 40 7 45 7 45 8 50 8 50 8 55 9 55 9 60 11 65 11 70 12 75 13 80 15 85 16
15
0
1 15 1 15 1 20 3 20 3 25 3 25 3 25 3 30 4 30 4 30 4 35 5 35 5 35 5 40 6 40 7 40 7 45 8 45 7 50 8
16
0
1 15 1 15 1 20 2 20 3 25 3 25 3 25 3 30 4 30 4 30 4 35 5 35 5 35 5 40 6 40 7 40 7 45 8 45 7 50 8
I = % Incline / R = Resistance
Incline for A30 only
Segment = workout time / 16
86
MXR20_XR_Console_OM_r1_1_B.indd 86-87
MXR20_XR_Console_OM_r1_1_B.indd 86-87
11
12
13
14
15
16
17
18
19
20
R
I
R
I
R
I
R
I
R
I
R
I
R
I
R
I
R
I
R
INTERVALS (INCLINE) - TREADMILLS
13
14
15
16
17
18
19
20
LEVEL
1
2
3
4
5
6
7
8
9
R
I
R
I
R
I
R
I
R
I
R
I
R
I
R
I
R
SEGMENT
1
0
0
0
0
0
0
0
0
0
2
0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5
1
3
0
0
0
0
0
0
0
0
0
4
1.5
2
2
2.5
3
3
3.5 3.5
4
5
0
0
0
0
0
0
0
0
0
6
2.5 2.5
3
3.5
4
4.5 4.5
5
5.5
7
0
0
0
0
0
0
0
0
0
8
3
3.5
4
4.5
5
5.5
6
6.5
7
9
0
0
0
0
0
0
0
0
0
10
3
3.5
4
4.5
5
5.5
6
6.5
7
11
0
0
0
0
0
0
0
0
0
12
3
3.5
4
4.5
5
5.5
6
6.5
7
13
0
0
0
0
0
0
0
0
0
14
3
3.5
4
4.5
5
5.5
6
6.5
7
15
0
0
0
0
0
0
0
0
0
16
3
3.5
4
4.5
5
5.5
6
6.5
7
Segment = workout time / 16
Max incline 12% or 15% depending on treadmill model
PROGRAMS CHARTS
SPRINT 8 - TREADMILLS
WARM
SEGMENT
1
UP
TIME
3:00
0:30 1:30 0:30 1:30 0:30 1:30 0:30 1:30 0:30 1:30 0:30 1:30 0:30 1:30 0:30
MPH
0.5
3.2
1.5
Level 1
Incline
0.0
3.0 0.0 3.0 0.0 3.0 0.0 3.0 0.0 3.0 0.0 3.0 0.0 3.0 0.0 3.0
MPH
0.5
3.7
1.5
Level 2
Incline
0.0
3.0 0.0 3.0 0.0 3.0 0.0 3.0 0.0 3.0 0.0 3.0 0.0 3.0 0.0 3.0
MPH
0.5
4.2
1.5
Level 3
Incline
0.0
3.0 0.0 3.0 0.0 3.0 0.0 3.0 0.0 3.0 0.0 3.0 0.0 3.0 0.0 3.0
MPH
0.5
4.6
1.5
Level 4
Incline
0.0
3.0 0.0 3.0 0.0 3.0 0.0 3.0 0.0 3.0 0.0 3.0 0.0 3.0 0.0 3.0
MPH
0.5
4.9
1.5
Level 5
Incline
0.0
3.0 0.0 3.0 0.0 3.0 0.0 3.0 0.0 3.0 0.0 3.0 0.0 3.0 0.0 3.0
MPH
0.5
5.0 2.0 5.0 2.0 5.2 2.0 5.2 2.0 5.5 2.0 5.5 2.0 5.5 2.0 5.5
Level 6
Incline
0.0
4.0 0.0 4.0 0.0 4.0 0.0 4.0 0.0 4.0 0.0 4.0 0.0 4.0 0.0 4.0
MPH
0.5
5.3 2.0 5.3 2.0 5.5 2.0 5.5 2.0 5.8 2.0 5.8 2.0 5.8 2.0 5.8
Level 7
Incline
0.0
4.0 0.0 4.0 0.0 4.0 0.0 4.0 0.0 4.0 0.0 4.0 0.0 4.0 0.0 4.0
MPH
0.5
5.8 2.0 5.8 2.0 6.0 2.0 6.0 2.0 6.3 2.0 6.3 2.0 6.3 2.0 6.3
Level 8
Incline
0.0
4.0 0.0 4.0 0.0 4.0 0.0 4.0 0.0 4.0 0.0 4.0 0.0 4.0 0.0 4.0
MPH
0.5
6.0 2.0 6.0 2.0 6.3 2.0 6.3 2.0 6.5 2.0 6.5 2.0 6.5 2.0 6.5
Level 9
Incline
0.0
4.0 0.0 4.0 0.0 4.0 0.0 4.0 0.0 4.0 0.0 4.0 0.0 4.0 0.0 4.0
MPH
0.5
6.5 2.0 6.5 2.0 6.7 2.0 6.7 2.0
Level 10
Incline
0.0
4.0 0.0 4.0 0.0 4.0 0.0 4.0 0.0 4.0 0.0 4.0 0.0 4.0 0.0 4.0
MPH
0.5
7.0
2.5
Level 11
Incline
0.0
5.0 0.0 5.0 0.0 5.0 0.0 5.0 0.0 5.0 0.0 5.0 0.0 5.0 0.0 5.0
MPH
0.5
7.5
2.5
Level 12
Incline
0.0
5.0 0.0 5.0 0.0 5.0 0.0 5.0 0.0 5.0 0.0 5.0 0.0 5.0 0.0 5.0
MPH
0.5
8.0 2.5 8.0 2.5 8.2 2.5 8.2 2.5 8.5 2.5 8.5 2.5 8.5 2.5 8.5
Level 13
Incline
0.0
5.0 0.0 5.0 0.0 5.0 0.0 5.0 0.0 5.0 0.0 5.0 0.0 5.0 0.0 5.0
MPH
0.5
8.5 2.5 8.5 2.5 8.7 2.5 8.7 2.5 9.0 2.5 9.0 2.5 9.0 2.5 9.0
Level 14
10
11
12 13 14 15 16 17 18 19 20
Incline
0.0
5.0 0.0 5.0 0.0 5.0 0.0 5.0 0.0 5.0 0.0 5.0 0.0 5.0 0.0 5.0
INCLINE
MPH
0.5
9.0 2.5 9.0 2.5 9.2 2.5 9.2 2.5 9.5 2.5 9.5 2.5 9.5 2.5 9.5
Level 15
0
0
0
0
0
0
0
0
0
0
0
Incline
0.0
5.0 0.0 5.0 0.0 5.0 0.0 5.0 0.0 5.0 0.0 5.0 0.0 5.0 0.0 5.0
1
1
1
1
1
1
1.5 1.5 1.5 1.5 1.5
MPH
0.5
9.5 3.0 9.5 3.0 9.7 3.0 9.7 3.0 10.0 3.0 10.0 3.0 10.0 3.0 10.0
Level 16
0
0
0
0
0
0
0
0
0
0
0
Incline
0.0
6.0
1.0
4.5
5
5.5 5.5
6
6
6.5
7
7
8
8.5
MPH
0.5
10.0 3.0 10.0 3.0 10.2 3.0 10.2 3.0 10.5 3.0 10.5 3.0 10.5 3.0 10.5
Level 17
0
0
0
0
0
0
0
0
0
0
0
Incline
0.0
6.0
1.0
6
7
7.5
8
8
8.5 9.5 9.5 10
11 11.5
MPH
0.5
10.5 3.0 10.5 3.0 10.7 3.0 10.7 3.0 11.0 3.0 11.0 3.0 11.0 3.0 11.0
Level 18
0
0
0
0
0
0
0
0
0
0
0
Incline
0.0
6.0
1.0
8
9
9.5 10 10.5 11
12 12.5 13 14 15
MPH
0.5
11.0 3.0 11.0 3.0 11.2 3.0 11.2 3.0 11.5 3.0 11.5 3.0 11.5 3.0 11.5
Level 19
0
0
0
0
0
0
0
0
0
0
0
Incline
0.0
6.0 2.0 6.0 2.0 6.0 2.0 6.0 2.0 6.0 2.0 6.0 2.0 6.0 2.0 6.0
8
9
9.5 10 10.5 11
12 12.5 13 14 15
MPH
0.5
11.5 6.0 11.5 6.0 11.7 6.0 11.7 6.0 12.0 6.0 12.0 6.0 12.0 6.0 12.0
Level 20
0
0
0
0
0
0
0
0
0
0
0
Incline
0.0
6.0 2.0 6.0 2.0 6.0 2.0 6.0 2.0 6.0 2.0 6.0 2.0 6.0 2.0 6.0
8
9
9.5 10 10.5 11
12 12.5 13 14 15
0
0
0
0
0
0
0
0
0
0
0
8
9
9.5 10 10.5 11
12 12.5 13 14 15
0
0
0
0
0
0
0
0
0
0
0
8
9
9.5 10 10.5 11
12 12.5 13 14 15
SPRINT 8 - E50, U50, R50
COOL
2
3
4
5
6
7
8
SEGMENT
DOWN
2:30
TIME
3.2
1.5
3.5
1.5
3.5
1.5
3.7
1.5
3.7
1.5
3.7
1.5
3.7
1.5
Level 1
Resistance
0.0
Level 2
Resistance
3.7
1.5
4.0
1.5
4.0
1.5
4.2
1.5
4.2
1.5
4.2
1.5
4.2
1.5
Level 3
Resistance
0.0
Level 4
Resistance
4.2
1.5
4.4
1.5
4.4
1.5
4.6
1.5
4.6
1.5
4.6
1.5
4.6
1.5
Level 5
Resistance
0.0
Level 6
Resistance
4.6
1.5
4.8
1.5
4.8
1.5
5.0
1.5
5.0
1.5
5.0
1.5
5.0
1.5
Level 7
Resistance
0.0
Level 8
Resistance
4.9
1.5
5.1
1.5
5.1
1.5
5.3
1.5
5.3
1.5
5.3
1.5
5.3
1.5
Level 9
Resistance
0.0
Level 10 Resistance
2.0
Level 11 Resistance
0.0
Level 12 Resistance
2.0
Level 13 Resistance
0.0
Level 14 Resistance
2.0
Level 15 Resistance
0.0
Level 16 Resistance
2.0
Level 17 Resistance
0.0
Level 18 Resistance
7.0
2.0
7.0
2.0
7.0
2.0
7.0
2.0
Level 19 Resistance
0.0
Level 20 Resistance
7.0
2.5
7.2
2.5
7.2
2.5
7.5
2.5
7.5
2.5
7.5
2.5
7.5
2.5
0.0
7.5
2.5
7.7
2.5
7.7
2.5 8.0 2.5 8.0 2.5 8.0 2.5 8.0
2.5
SPRINT 8 - E30, U30, R30
0.0
2.5
0.0
SEGMENT
2.5
TIME
0.0
Level 1
Resistance
2.5
Level 2
Resistance
0.0
Level 3
Resistance
3.0
Level 4
Resistance
6.0
1.0
6.0
1.0
6.0
1.0
6.0
1.0
6.0
1.0
6.0
1.0
6.0
1.0
Level 5
Resistance
3.0
Level 6
Resistance
6.0
1.0
6.0
1.0
6.0
1.0
6.0
1.0
6.0
1.0
6.0
1.0
6.0
1.0
Level 7
Resistance
3.0
Level 8
Resistance
6.0
1.0
6.0
1.0
6.0
1.0
6.0
1.0
6.0
1.0
6.0
1.0
6.0
1.0
Level 9
Resistance
3.0
Level 10 Resistance
2.0
Level 11 Resistance
6.0
Level 12 Resistance
2.0
Level 13 Resistance
Level 14 Resistance
Level 15 Resistance
Level 16 Resistance
Level 17 Resistance
Level 18 Resistance
Level 19 Resistance
Level 20 Resistance
WARM
COOL
1
2
3
4
5
6
7
8
UP
DOWN
3:00
0:30 1:30 0:30 1:30 0:30 1:30 0:30 1:30 0:30 1:30 0:30 1:30 0:30 1:30 0:30
2:30
1
3
1
3
1
4
1
4
1
6
1
6
1
6
1
6
1
1
4
1
4
1
5
1
5
1
7
1
7
1
7
1
7
1
1
5
1
5
1
6
1
6
1
8
1
8
1
8
1
8
1
1
6
1
6
1
7
1
7
1
9
1
9
1
9
1
9
1
1
7
1
7
1
8
1
8
1
10
1
10
1
10
1
10
1
2
8
2
8
2
9
2
9
2
11
2
11
2
11
2
11
2
2
9
2
9
2
10
2
10
2
12
2
12
2
12
2
12
2
2
10
2
10
2
11
2
11
2
13
2
13
2
13
2
13
2
2
11
2
11
2
12
2
12
2
14
2
14
2
14
2
14
2
2
12
2
12
2
13
2
13
2
15
2
15
2
15
2
15
2
2
13
2
13
2
14
2
14
2
16
2
16
2
16
2
16
2
2
14
2
14
2
15
2
15
2
17
2
17
2
17
2
17
2
2
15
2
15
2
16
2
16
2
18
2
18
2
18
2
18
2
2
16
2
16
2
17
2
17
2
19
2
19
2
19
2
19
2
2
17
2
17
2
18
2
18
2
20
2
20
2
20
2
20
2
3
18
3
18
3
19
3
19
3
21
3
21
3
21
3
21
3
3
19
3
19
3
20
3
20
3
22
3
22
3
22
3
22
3
3
20
3
20
3
21
3
21
3
23
3
23
3
23
3
23
3
3
21
3
21
3
22
3
22
3
24
3
24
3
24
3
24
3
3
22
3
22
3
23
3
23
3
25
3
25
3
25
3
25
3
WARM
COOL
1
2
3
4
5
6
7
8
UP
DOWN
3:00
0:30 1:30 0:30 1:30 0:30 1:30 0:30 1:30 0:30 1:30 0:30 1:30 0:30 1:30 0:30
2:30
1
2
1
2
1
3
1
3
1
4
1
4
1
4
1
4
1
1
3
1
3
1
4
1
4
1
5
1
5
1
5
1
5
1
1
4
1
4
1
5
1
5
1
6
1
6
1
6
1
6
1
1
5
1
5
1
6
1
6
1
7
1
7
1
7
1
7
1
1
6
1
6
1
7
1
7
1
8
1
8
1
8
1
8
1
2
6
2
6
2
7
2
7
2
8
2
8
2
8
2
8
2
2
7
2
7
2
8
2
8
2
9
2
9
2
9
2
9
2
2
8
2
8
2
9
2
9
2
10
2
10
2
10
2
10
2
2
8
2
8
2
9
2
9
2
10
2
10
2
11
2
11
2
2
9
2
9
2
10
2
10
2
11
2
11
2
11
2
11
2
2
10
2
10
2
11
2
11
2
12
2
12
2
12
2
12
2
2
11
2
11
2
12
2
12
2
12
2
13
2
13
2
13
2
2
12
2
12
2
13
2
13
2
13
2
14
2
14
2
14
2
2
13
2
13
2
14
2
14
2
14
2
15
2
15
2
15
2
2
14
2
14
2
15
2
15
2
15
2
16
2
16
2
16
2
3
14
3
14
3
15
3
15
3
16
3
16
3
16
3
16
3
3
15
3
15
3
16
3
16
3
17
3
17
3
17
3
17
3
3
16
3
16
3
17
3
17
3
18
3
18
3
18
3
18
3
3
17
3
17
3
18
3
18
3
19
3
19
3
19
3
19
3
3
18
3
18
3
19
3
19
3
20
3
20
3
20
3
20
3
87
1/4/21 2:16 PM
1/4/21 2:16 PM

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