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MANUAL
PR OG RA M: I N TE R VA LS
INTERVALS
Walk or run a series of alternating SPEED levels. Time-based goal with 10 difficulty levels to choose from.
ROLLING
WEIGHT LOSS
(peak segments last 30 seconds, valley segments last 90 seconds)
GOLF COURSE
MPH
WARM-UP
Level 1
1.0
Level 2
1.0
RACE
Level 3
1.3
Level
1.3
CUSTOM 1
Level 5
1.5
Level 6
1.5
CUSTOM 2
Level 7
1.8
Level
1.8
Level
2.0
MANUAL
THR ZONE 1
Level 10
2.0
INTERVALS
THR ZONE 2
(WARM-UP and COOL-DOWN last 5:00 minutes each and are included in program times)
ROLLING
VALLEY
PR OG RA M: W E I G H T LOSS
WEIGHT LOSS
TOUR
Challenges with various combinations of hills and valleys (INCLINE & SPEED levels). Time-based goal with 10
GOLF COURSE
difficulty levels to choose from.
WEIGHT LOSS PROGRAM SEGMENTS (all segments last 30 seconds)
RACE
WARM-UP
Elevation
0.0
0.5
Level 1
CUSTOM 1
Speed
1.0
1.5
Elevation
0.0
0.5
Level 2
Speed
1.3
1.9
CUSTOM 2
Elevation
0.5
1.0
Level 3
Speed
1.5
2.3
THR ZONE 1
Elevation
0.5
1.0
Level
Speed
1.8
2.6
THR ZONE 2
Elevation
1.5
1.5
Level 5
Speed
2.0
3.0
Elevation
1.5
1.5
VALLEY
Level 6
Speed
2.3
3.4
Elevation
1.5
2.0
TOUR
Level 7
Speed
2.5
3.8
Elevation
1.5
2.0
Level
Speed
2.8
4.1
Elevation
2.0
2.5
Level
Speed
3.0
4.5
Elevation
2.0
2.5
Level 10
Speed
3.3
4.9
(WARM-UP and COOL-DOWN last 5:00 minutes each and are included in program times)
1
CST3.5_Treadmill_Rev.1.0.indd 18-19
INTERVALS PROGRAM SEGMENTS
1
2
3
COOL DOWN
1.5
2.0
4.0
2.0
4.0
1.5
1.0
1.5
2.0
4.5
2.0
4.5
1.5
1.0
1.9
2.5
5.0
2.5
5.0
1.9
1.3
1.9
2.5
5.5
2.5
5.5
1.9
1.3
2.3
3.0
6.0
3.0
6.0
2.3
1.5
2.3
3.0
6.5
3.0
6.5
2.3
1.5
2.6
3.5
7.0
3.5
7.0
2.6
1.8
2.6
3.5
7.5
3.5
7.5
2.6
1.8
3.0
4.0
8.0
4.0
8.0
3.0
2.0
3.0
4.0
8.5
4.0
8.5
3.0
2.0
1
2
3
5
6
7
1.5
1.5
1.0
0.5
0.5
0.5
1.0
1.5
2.0
2.5
3.0
3.5
4.0
3.5
3.0
2.5
1.5
1.5
1.0
0.5
1.0
0.5
1.0
1.5
2.5
3.0
3.5
4.0
4.5
4.0
3.5
3.0
2.0
2.0
1.5
1.0
1.0
1.0
1.5
2.0
3.0
3.5
4.0
4.5
5.0
4.5
4.0
3.5
2.0
2.0
1.5
1.0
1.0
1.0
1.5
2.0
3.5
4.5
4.5
5.0
5.5
5.0
4.5
4.5
2.5
2.5
2.0
1.5
1.5
1.5
2.0
2.5
4.0
4.5
5.0
5.5
6.0
5.5
5.0
4.5
2.5
2.5
2.0
1.5
1.5
1.5
2.0
2.5
4.5
5.0
5.5
6.0
6.5
6.0
5.5
5.0
3.0
3.0
2.5
2.0
2.0
2.0
2.5
3.0
5.0
5.5
6.0
6.5
7.5
6.5
6.0
5.5
3.0
3.0
2.5
2.0
2.0
2.0
2.5
3.0
5.5
6.0
6.5
7.0
7.5
7.0
6.5
6.0
3.5
3.5
3.0
2.5
2.5
2.5
3.0
3.5
6.0
6.5
7.0
7.5
8.0
7.5
7.0
6.5
3.5
3.5
3.0
2.5
2.5
2.5
3.0
3.5
6.5
7.0
7.5
8.0
8.5
8.5
7.5
7.0
ROLLING
WEIGHT LOSS
PROGRAM: GOLF COURSE
GOLF COURSE
Simulates various INCLINES and yardages for holes on a golf course, with 4 tee-off boxes and 9 or 18 holes to choose
RACE
from. Distance-based goal.
CUSTOM 1
HOLE
1
2
NUMBER:
CUSTOM 2
Elevation
0.0
1.0
Red tee
9 holes
Distance
309
359
THR ZONE 1
Elevation
0.0
1.0
White tee
9 holes
Distance
331
427
Elevation
0.0
1.0
THR ZONE 2
Blue tee
9 holes
Distance
345
460
Elevation
0.0
1.0
Black tee
VALLEY
9 holes
Distance
376
502
Elevation
0.0
1.0
Red tee
TOUR
18 holes
Distance
309
359
Elevation
0.0
1.0
White tee
18 holes
Distance
331
427
Elevation
0.0
1.0
Blue tee
18 holes
Distance
345
460
Elevation
0.0
1.0
Black tee
18 holes
Distance
376
502
COOL-DOWN
0.5
0.0
2.3
1.5
0.5
0.0
2.6
1.8
1.0
0.5
3.0
2.0
1.0
0.5
3.4
2.3
1.5
1.0
3.8
2.5
1.5
1.0
4.1
2.8
2.0
1.5
4.5
3.0
2.0
1.5
4.9
3.3
2.5
2.0
5.3
3.5
2.5
2.0
5.6
3.8
GOLF COURSE PROGRAM SEGMENTS
3
5
6
7
10
11
12
13
1
2.0
3.0
2.5
1.0
2.0
2.5
1.5
283
256
113
387
91
351
333
2.0
3.0
2.5
1.0
2.0
2.5
1.5
330
295
129
466
91
369
431
2.0
3.0
2.5
1.0
2.0
2.5
1.5
337
308
142
484
97
389
441
2.0
3.0
2.5
1.0
2.0
2.5
1.5
374
327
187
500
106
416
462
2.0
3.0
2.5
1.0
2.0
2.5
1.5
3.5
2.5
2.0
4.0
2.5
283
256
113
387
91
351
333
301
301
165
288
434
2.0
3.0
2.5
1.0
2.0
2.5
1.5
3.5
2.5
2.0
4.0
2.5
330
295
129
466
97
369
431
407
339
179
368
548
2.0
3.0
2.5
1.0
2.0
2.0
1.5
3.5
2.5
2.0
4.0
2.5
337
308
142
484
97
389
441
413
349
187
376
560
2.0
3.0
2.5
1.0
2.0
2.5
1.5
3.5
2.5
2.0
4.0
2.5
374
327
187
500
106
416
462
430
373
201
393
572
Distance = Yards
TOTAL
15
16
17
1
DISTANCE
2482
2875
3003
3250
3.0
2.0
5.0
2.0
5198
312
310
150
455
3.0
2.0
5.0
2.0
6116
349
376
166
509
3.0
2.0
5.0
2.0
6348
373
383
383
532
3.0
2.0
5.0
2.0
6737
396
401
178
543
1
4/13/06 1:23:03 PM
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