28
CUSTOM HEART RATE:
This program allows you to set your Heart Rate for a specified time. The program will adjust incline
to keep your Heart Rate in your target zone. Build multiple Heart Rate targets into a full program to help you reach your
cardiovascular goals. The program total time includes a 4 minute warm up and 4 minute cool down time. Your selected custom
heart rates will repeat after the warm up until 4 minutes before the total time expires.
SPRINT 8:
A time based program that allows you to select a level. After warm up, the program will give you 30 seconds at a high
speed and intensity, alternating with 90 seconds at a lower recovery speed. Increasing levels will allow you to keep your calorie
burn high and increase your overall running speed.
TREADMILL SPRINT 8 CHART
Speed changes and segments repeat 90 and 30 seconds.
Segment
Warm Up
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
Cool Down
Time (Sec)
3:00 Mins
30
90
30
90
30
90
30
90
30
90
30
90
30
90
30
150
Level 1
Incline
0
3
0
3
0
3
0
3
0
3
0
3
0
3
0
3
0
Speed (mph)
1.5
3.2
1.5
3.2
1.5
3.2
1.5
3.2
1.5
3.2
1.5
3.2
1.5
3.2
1.5
3.2
1.5
Speed (km/h)
2.4
5.1
2.4
5.1
2.4
5.1
2.4
5.1
2.4
5.1
2.4
5.1
2.4
5.1
2.4
5.1
2.4
Level 2
Incline
0
3
0
3
0
3
0
3
0
3
0
3
0
3
0
3
0
Speed (mph)
1.5
3.7
1.5
3.7
1.5
4
1.5
4
1.5
4.2
1.5
4.2
1.5
4.2
1.5
4.2
1.5
Speed (km/h)
2.4
5.92
2.4
5.92
2.4
6.4
2.4
6.4
2.4
6.72
2.4
6.72
2.4
6.72
2.4
6.72
2.4
Level 3
Incline
0
3
0
3
0
3
0
3
0
3
0
3
0
3
0
3
0
Speed (mph)
1.5
4.2
1.5
4.2
1.5
4.4
1.5
4.4
1.5
4.6
1.5
4.6
1.5
4.6
1.5
4.6
1.5
Speed (km/h)
2.4
6.72
2.4
6.72
2.4
7.04
2.4
7.04
2.4
7.36
2.4
7.36
2.4
7.36
2.4
7.36
2.4
Level 4
Incline
0
3
0
3
0
3
0
3
0
3
0
3
0
3
0
3
0
Speed (mph)
1.5
4.6
1.5
4.6
1.5
4.8
1.5
4.8
1.5
5
1.5
5
1.5
5
1.5
5
1.5
Speed (km/h)
2.4
7.36
2.4
7.36
2.4
7.68
2.4
7.68
2.4
8
2.4
8
2.4
8
2.4
8
2.4
Level 5
Incline
0
3
0
3
0
3
0
3
0
3
0
3
0
3
0
3
0
Speed (mph)
1.5
4.9
1.5
4.9
1.5
5.1
1.5
5.1
1.5
5.3
1.5
5.3
1.5
5.3
1.5
5.3
1.5
Speed (km/h)
2.4
7.84
2.4
7.84
2.4
8.16
2.4
8.16
2.4
8.48
2.4
8.48
2.4
8.48
2.4
8.48
2.4
Level 6
Incline
0
4
0
4
0
4
0
4
0
4
0
4
0
4
0
4
0
Speed (mph)
2
5
2
5
2
5.2
2
5.2
2
5.5
2
5.5
2
5.5
2
5.5
2
Speed (km/h)
3.2
8
3.2
8
3.2
8.32
3.2
8.32
3.2
8.8
3.2
8.8
3.2
8.8
3.2
8.8
3.2
Level 7
Incline
0
4
0
4
0
4
0
4
0
4
0
4
0
4
0
4
0
Speed (mph)
2
5.3
2
5.3
2
5.5
2
5.5
2
5.8
2
5.8
2
5.8
2
5.8
2
Speed (km/h)
3.2
8.48
3.2
8.48
3.2
8.8
3.2
8.8
3.2
9.28
3.2
9.28
3.2
9.28
3.2
9.28
3.2
Level 8
Incline
0
4
0
4
0
4
0
4
0
4
0
4
0
4
0
4
0
Speed (mph)
2
5.8
2
5.8
2
6
2
6
2
6.3
2
6.3
2
6.3
2
6.3
2
Speed (km/h)
3.2
9.28
3.2
9.28
3.2
9.6
3.2
9.6
3.2
10.08
3.2
10.08
3.2
10.08
3.2
10.08
3.2
ENGLISH
