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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.
5) 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.
6) 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.
Segment
Warm Up
Seconds
Level 1
1
Level 2
1
Level 3
1
Level 4
1
Level 5
1
Level 6
1
Level 7
1
Level 8
1
Level 9
2
Level 10 2
SPEED INTERVALS
Segment
Warm Up
1
2
Time
4:00
90
30
min
sec
sec
Level 1
1.0
1.5
2.0
4.0
Level 2
1.0
1.5
2.0
4.5
Level 3
1.3
1.9
2.5
5.0
Level 4
1.3
1.9
2.5
5.5
Level 5
1.5
2.3
3.0
6.0
Level 6
1.5
2.3
3.0
6.5
Level 7
1.8
2.6
3.5
7.0
Level 8
1.8
2.6
3.5
7.5
Level 9
2.0
3.0
4.0
8.0
Level 10
2.0
3.0
4.0
8.5
STRENGTH BUILDER - INCLINE ONLY
1
2
3
4
5
6
4:00
30 60 90 60 90 45 60 45 90 90 30 30
min
1
1
2
2
2
2
1
2
2
1
1
2
3
2
3
2
2
3
1
1
2
4
3
4
2
3
4
1
1
2
5
4
5
3
4
5
2
2
2
5
5
5
4
5
5
2
2
3
6
5
6
5
5
6
2
2
3
7
6
7
5
6
7
1
1
2
9
8
9
8
8
9
2
2
3
11 10 11
9
10 11
3
4
5
12 12 12 11 12 12 11 12 12 11 12 12
Cool Down
Segment
4:00
Time
min
1.5
1.0
Speed
Level 1
1.5
1.0
Incline
1.9
1.3
Speed
Level 2
1.9
1.3
Incline
2.3
1.5
Speed
Level 3
2.3
1.5
Incline
2.6
1.8
Speed
Level 4
2.6
1.8
Incline
3.0
2.0
Speed
Level 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
2
2
3
2
2
3
2
1
1
2
3
4
2
3
4
2
1
1
3
4
5
3
4
5
2
1
1
4
5
5
4
5
5
2
2
2
5
5
6
5
5
6
3
2
2
5
6
7
5
6
7
3
2
2
8
8
9
8
8
9
2
1
1
9
10 11
9
10 11
2
1
1
3
2
2
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
1.5
0.5
1.5
1.5
1.0
1.5
2.0
4.5
1.5
1.5
2.5
3.0
6.5
2.5
1.3
1.9
2.5
5.0
1.9
2.0
3.0
4.0
7.5
3.0
1.3
1.9
2.5
5.5
1.9
2.0
3.0
4.0
8.0
3.0
1.5
2.3
3.0
6.0
2.3
2.5
3.5
4.5
8.5
3.5
1.5
2.3
3.0
6.5
2.3
2.5
3.5
4.5
9.0
3.5
1.8
2.6
3.5
7.0
2.6
2.5
4.0
5.5
9.5
4.0
1.8
2.6
3.5
7.5
2.6
3.0
4.0
5.5
9.5
4.0
2.0
3.0
4.0
8.0
3.0
3.0
4.5
6.0
10.0
5.0
2.0
3.0
4.0
8.5
3.0
3.0
4.5
6.0
10.0
5.0
1
1
1
1
5.3AT
1
1
1
1
1
1
1.0
0.0
1.0
1.5
1.3
2.0
1.3
2.0
1.5
2.5
1.5
2.5
1.8
3.0
1.8
3.0
2.0
3.0
2.0
3.0
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