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PROGRAM INfORMATION
NOTE: If speed or incline are changed during your workout, the remaining segments will be affected accordingly.
1) MANUAl: Adjust your speed and incline manually during your workout.
2) SPEEd INTERVAlS: Walk or run a series of
alternating speed levels. Time-based goal with 10
difficulty levels to choose from. Warm-up and cool-
down last 4:00 minutes each and are included in
program times.
3) PEAk INTERVAlS: Walk or run a series of
alternating speed and incline levels. Time-based
goal with 10 difficulty levels to choose from.
20
71AT_OM_Rev1_6.indd 20-21
Segments
Warm-Up
1
2
3
4
Time
4:00
90
30
90
30
min
sec
sec
sec
sec
Level 1
1.0
1.5
2.0
4.0
2.0
4.0
Level 2
1.0
1.5
2.0
4.5
2.0
4.5
Level 3
1.3
1.9
2.5
5.0
2.5
5.0
Level 4
1.3
1.9
2.5
5.5
2.5
5.5
Level 5
1.5
2.3
3.0
6.0
3.0
6.0
Level 6
1.5
2.3
3.0
6.5
3.0
6.5
Level 7
1.8
2.6
3.5
7.0
3.5
7.0
Level 8
1.8
2.6
3.5
7.5
3.5
7.5
Level 9
2.0
3.0
4.0
8.0
4.0
8.0
Level 10
2.0
3.0
4.0
8.5
4.0
8.5
Segment
Warm-Up
1
2
Time
4:00
90
30
min
sec
sec
Incline
1.0
1.5
2.0
4.0
Level 1
Speed
1.0
1.5
0.5
1.5
Incline
1.0
1.5
2.0
4.5
Level 2
Speed
1.5
2.5
3.0
6.5
Incline
1.3
1.9
2.5
5.0
Level 3
Speed
2.0
3.0
4.0
7.5
Incline
1.3
1.9
2.5
5.5
Level 4
Speed
2.0
3.0
4.0
8.5
Incline
1.5
2.3
3.0
6.0
Level 5
Speed
2.5
3.5
4.5
9.0
Incline
1.5
2.3
3.0
6.5
Level 6
Speed
2.5
3.5
4.5
10.0
Incline
1.8
2.6
3.5
7.0
Level 7
Speed
2.5
4.0
5.5
10.5
Incline
1.8
2.6
3.5
7.5
Level 8
Speed
3.0
4.0
5.5
11.5
Incline
2.0
3.0
4.0
8.0
Level 9
Speed
3.0
4.5
6.0
12.0
Incline
2.0
3.0
4.0
8.5
Level 10
Speed
3.0
4.5
6.0
12.0
4) STAMINA bUIldER: Promotes weight loss by increasing and decreasing the incline, while keeping you in your fat burning zone.
Segments are repeated until selected time is reached.
Cool Down
Segment
4:00
min
level 1 Seconds
60
60
1.5
1.0
1.5
1.0
35:00
Incline
2.0
2.0
1.9
1.3
1.9
1.3
Segment
2.3
1.5
level 2 Seconds
60
60
2.3
1.5
35:00
Incline
2.0
2.0
2.6
1.8
2.6
1.8
Segment
3.0
2.0
3.0
2.0
level 3 Seconds
60
60
35:00
Incline
2.0
2.0
Cool Down
Segment
4:00
min
1.5
1.0
level 4 Seconds
60
60
1.5
0
35:00
Incline
2.0
2.0
1.5
1.0
2.5
1.5
1.9
1.3
Segment
3.0
2.0
level 5 Seconds
60
60
1.9
1.3
50:00
Incline
2.0
2.0
3.0
2.0
2.3
1.5
3.5
2.5
Segment
2.3
1.5
level 6 Seconds
60
60
3.5
2.5
2.6
1.8
55:00
Incline
2.0
2.0
4.0
3.0
2.6
1.8
Segment
4.0
3.0
level 7 Seconds
60
60
3.0
2.0
5.0
3.0
60:00
Incline
2.0
2.0
3.0
2.0
5.0
3.0
Warm Up
1
2
3
4
5
6
Cool Down
30
30
30
30
60
120
120
120
120
120
4:00
min
3.0
3.0
3.0
3.0
3.0
4.0
2.0
4.0
3.0
4.0
3.0
2.0
Warm Up
1
2
3
4
5
6
7
8
30
30
30
30
60
60
60
120
120
60
60
60
3.0
3.0
3.0
4.0
2.0
2.0
3.0
5.0
3.0
6.0
1.0
2.0
Warm Up
1
2
3
4
5
6
7
8
30
30
30
30
60
60
120
60
60
120
60
60
3.0
3.0
3.0
3.0
1.0
2.0
5.0
1.0
2.0
6.0
2.0
3.0
Warm Up
1
2
3
4
5
6
7
8
30
30
30
30
120
120
120
60
60
60
120
60
3.0
3.0
3.0
3.0
5.0
6.0
6.0
1.0
4.0
4.0
3.0
4.0
Warm Up
1
2
3
4
5
6
7
8
30
30
30
30
60
60
60
120
120
60
60
60
3.0
3.0
3.0
3.0
2.0
2.0
3.0
5.0
3.0
6.0
1.0
2.0
Warm Up
1
2
3
4
5
6
7
8
30
30
30
30
60
60
120
60
60
120
60
60
3.0
3.0
3.0
3.0
1.0
2.0
5.0
1.0
2.0
6.0
2.0
3.0
Warm Up
1
2
3
4
5
6
7
8
30
30
30
30
120
120
120
60
60
60
120
60
3.0
3.0
4.0
4.0
5.0
6.0
7.0
1.0
4.0
4.0
3.0
4.0
9
10
11
Cool Down
60
60
120
4:00
min
5.0
5.0
2.0
2.0
2.0
9
10
11
12
Cool Down
120
60
60
120
4:00
min
6.0
2.0
3.0
7.0
3.0
2.0
9
10
11
12
13
14 Cool Down
60
60
60
60
60
60
4:00
min
7.0
2.0
5.0
1.0
6.0
1.0
1.0
1.0
9
10
11
Cool Down
60
60
120
4:00
min
5.0
5.0
2.0
2.0
2.0
9
10
11
12
Cool Down
120
60
60
120
4:00
min
6.0
2.0
3.0
7.0
3.0
2.0
9
10
11
12
13
14 Cool Down
60
60
60
60
60
60
4:00
min
7.0
2.0
5.0
1.0
6.0
1.0
1.0
1.0
21
8/31/11 1:40 PM
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