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5.3AT PROGRAM INFORMATION
7-8) 5K/10K: Programs that allow
you to set and work toward
a distance goal. Treadmill
automatically adjusts incline to
5.3AT
simulate running on an actual
course. Incline changes and all
segments are 0.16 Km.
9) TRAIL RUN: Simulates climbing
mountains by increasing and decreasing
the incline. Time-based goal with 10
difficulty levels to choose from.
10) TRAIL CLIMB: This high-intensity
ascending cardio program gives you a
solid and varied workout with 10 different
challenge levels.
24
Segment Warm Up
1
2
3
Incline
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
Segment
Warm Up
Seconds
4:00
min
Level 1
1
1
1
Level 2
1
1
Level 3
1
1
Level 4
1
1
Level 5
1
2
Level 6
1
2
Level 7
1
2
Level 8
1
2
Level 9
2
2
Level 10
2
2
Segment
Warm Up
Seconds
4:00
min
Level 1
1
1
2
Level 2
1
1
Level 3
1
1
Level 4
1
1
Level 5
1
1
Level 6
2
2
Level 7
2
3
Level 8
2
3
Level 9
2
4
Level 10 3
4
5K / 10K - INCLINE ONLY
4
5
6
7
8
9
10
Each segment is 0.16
Km
TRAIL RUN - INCLINE CHANGES
Program Segments - Repeat
30 60 60 30 30 60 30 60 60 30 30 60
1
3
1
1
3
3
1
3
1
2
3
1
1
3
3
1
3
1
2
4
2
2
4
4
2
4
1
3
4
2
2
4
4
2
4
3
3
5
3
3
5
5
3
5
3
4
5
3
3
5
5
3
5
3
4
6
4
4
6
6
4
6
3
5
6
4
4
6
6
4
6
3
5
7
5
5
7
7
5
7
4
6
7
5
5
7
7
5
7
TRAIL CLIMB - INCLINE ONLY
Program Segments - Repeat
30 60 60 30 30 60 30 60 60 30 30 60
3
5
5
6
6
6
6
6
2
4
5
6
6
6
6
6
7
1
1
6
6
6
7
8
8
8
1
1
6
6
6
6
7
8
8
1
2
5
6
6
6
7
8
9
2
3
5
6
6
6
7
8
9
3
4
6
6
6
6
7
7
8
4
4
6
6
6
7
7
8
8
4
5
7
7
7
8
8
9
9
5
6
7
7
8
8
9
9
9
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
Cool Down
4:00
min
1
1
3
3
1
1
1
1
1
1
1
3
3
1
2
1
1
1
2
2
4
4
2
2
1
1
1
2
2
4
4
2
3
1
1
1
3
3
5
5
3
3
3
2
1
3
3
5
5
3
4
3
2
1
4
4
6
6
4
4
3
2
1
4
4
6
6
4
5
3
2
1
5
5
7
7
5
5
3
2
2
5
5
7
7
5
6
4
2
2
Cool Down
4:00
min
6
6
7
7
7
3
2
1
1
7
7
8
8
8
4
2
1
1
7
8
8
7
8
1
1
1
1
9
9
9
9
9
1
1
1
1
9
9
9
10 10
1
2
2
1
9
10 10 10 10
2
1
1
1
9
9
10 11 11
2
2
1
1
9
9
10 11 11
3
2
1
1
9
10 11 12 12
3
2
1
1
10 11 11 12 12
4
2
1
1
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