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4 / P2: S
PEED
C
HALLENGE
P
ROGRAM
P2 is designed to push you to the
limit to improve your walking speed.
The P2 Speed Challenge Program is a 30-minute, high-intensity
walking workout designed to improve your cardiorespiratory
system and increase your muscle workload capability. P2 uses
changes in intensity to exercise your body at near maximum
capacity for short time intervals. If you are training for road races or
other high-energy sports, the P2 program will help you shave
minutes off your race times.
Program Profile
The P2 Program consists of an initial 8-minute warm-up of
relatively mild increases and decreases in both speed and incline.
This is followed by a series of four 5-minute super-intervals,
consisting of one steady incline and a substantial increase in
speed.
Each of these four intervals lasts for 5 minutes: 2 minutes at the
high speed followed by 3 minutes at a 30% speed slow down to
allow you to “catch your breath” before increasing the speed once
again.
At the time of the speed increase, your walking speed increases to
approximately 12% faster than your P5 peak speed at your
maximum P5 grade. At the end of the four super-intervals, a 2-
minute cool-down period slows the treadmill and returns to 0%
grade.
Choose a level that reflects your fitness level as determined in the
P5 Fitness Test program.
Program Results
The P2 Speed Challenge program is one of the most challenging
work-outs offered by your 400T. It is designed to push you to the
limit to improve your walking speed.
If you are just starting your fitness walking program, this workout
may be too much for you. In that case, you can cut your P2
workouts short at any point until you feel comfortable completing
the full 30-minute workout. Don’t forget to allow yourself a 3 to 5
minute cool-down period if you leave the program before it is
complete.
Even one P2 workout a week strengthens the cardiorespiratory
system, enabling your muscles to accept higher workloads and
thus increase your normal walking speed.
Summary of Contents for 400T
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