20
21
832
T
832
T
832T WoRKoUT PRoFILES
832T WoRKoUT PRoFILES
ROCK CLIMB
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
Speed(Britsh
2.5
3.0
3.0
4.5
3.0
4.0
3.0
5.0
3.0
5.0
3.0
5.0
3.5
5.0
3.5
5.0
3.5
5.0
3.5
5.0
3.0
5.0
3.0
Incline
0.5
1.0
1.5
2.0
2.0
2.5
2.5
3.0
3.0
3.5
3.5
4.0
4.0
4.5
4.5
4.5
4.0
4.0
3.5
3.5
3.0
3.0
2.5
Speed(Metric)
4.0
4.8
4.8
7.2
4.8
6.4
4.8
8.0
4.8
8.0
4.8
8.0
5.6
8.0
5.6
8.0
5.6
8.0
5.6
8.0
4.8
8.0
4.8
Warm up
22
23
24
25
26
5.0
3.0
4.5
3.0
4.0
3.0
2.5
2.5
2.0
2.0
1.5
1.5
1.0
0.5
8.0
4.8
7.2
4.8
6.4
4.8
4.0
Cool Down
(WARM_UP last 2:00 minutes and COOL_DOWN last 2:00 minutes, both of them are included in program times)
FAT BURN
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
Speed(Britsh
2.5
3.0
3.0
3.5
3.0
3.5
4.5
5.0
4.5
5.0
4.5
5.0
4.5
5.0
4.5
5.0
4.5
5.0
4.5
5.0
4.5
5.0
4.5
Speed(Metric)
4.0
4.8
4.8
5.6
4.8
5.6
7.2
8.0
7.2
8.0
7.2
8.0
7.2
8.0
7.2
8.0
7.2
8.0
7.2
8.0
7.2
8.0
7.2
Warm up
22
23
24
25
26
3.5
3.0
3.5
3.0
3.5
3.0
2.5
5.6
4.8
5.6
4.8
5.6
4.8
4.0
Cool Down
(WARM_UP last 2:00 minutes and COOL_DOWN last 2:00 minutes, both of them are included in program times)
100 KCAL BURNING
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
Speed
1.6
2.0
4.0
4.0
4.0
4.0
4.0
4.0
4.0
4.0
4.0
4.0
4.0
4.0
4.0
4.0
4.0
4.0
4.0
4.0
4.0
4.0
4.0
4.0
4.0
4.0
4.0
2.0
1.6
Incline
0.0
0.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
0.0
0.0
Speed
1.6
2.0
3.2
3.2
3.2
3.2
3.2
3.2
3.2
3.2
3.2
3.2
3.2
3.2
3.2
3.2
3.2
3.2
3.2
3.2
3.2
3.2
3.2
3.2
3.2
3.2
3.2
2.0
1.6
Incline
0.0
0.0
1.5
1.5
1.5
1.5
1.5
1.5
1.5
1.5
1.5
1.5
1.5
1.5
1.5
1.5
1.5
1.5
1.5
1.5
1.5
1.5
1.5
1.5
1.5
1.5
1.5
0.0
0.0
Speed
1.6
2.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
2.0
1.6
Incline
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
Speed
1.6
2.0
1.2
1.2
1.2
1.2
1.2
1.2
1.2
1.2
1.2
1.2
1.2
1.2
1.2
1.2
1.2
1.2
1.2
1.2
1.2
1.2
1.2
1.2
1.2
1.2
1.2
2.0
1.6
Incline
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
Speed
1.6
2.0
0.5
0.5
0.5
0.5
0.5
0.5
0.5
0.5
0.5
0.5
0.5
0.5
0.5
0.5
0.5
0.5
0.5
0.5
0.5
0.5
0.5
0.5
0.5
0.5
0.5
2.0
1.6
Incline
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
Speed
1.6
2.0
6.0
6.0
6.0
6.0
6.0
6.0
6.0
6.0
6.0
6.0
6.0
6.0
6.0
6.0
6.0
6.0
6.0
6.0
6.0
6.0
6.0
6.0
6.0
6.0
6.0
2.0
1.6
Incline
0.0
0.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
0.0
0.0
Speed
1.6
2.0
4.0
4.0
4.0
4.0
4.0
4.0
4.0
4.0
4.0
4.0
4.0
4.0
4.0
4.0
4.0
4.0
4.0
4.0
4.0
4.0
4.0
4.0
4.0
4.0
4.0
2.0
1.6
Incline
0.0
0.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
0.0
0.0
0.5 Mile
1 Mile
30 Min.
45 Min.
60 Min.
Warm up
Cool Down
15 Min.
20 Min.
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
Speed
2.6
3.2
6.4
6.4
6.4
6.4
6.4
6.4
6.4
6.4
6.4
6.4
6.4
6.4
6.4
6.4
6.4
6.4
6.4
6.4
6.4
6.4
6.4
6.4
6.4
6.4
6.4
3.2
2.6
Incline
0.0
0.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
0.0
0.0
Speed
2.6
3.2
5.1
5.1
5.1
5.1
5.1
5.1
5.1
5.1
5.1
5.1
5.1
5.1
5.1
5.1
5.1
5.1
5.1
5.1
5.1
5.1
5.1
5.1
5.1
5.1
5.1
3.2
2.6
Incline
0.0
0.0
1.5
1.5
1.5
1.5
1.5
1.5
1.5
1.5
1.5
1.5
1.5
1.5
1.5
1.5
1.5
1.5
1.5
1.5
1.5
1.5
1.5
1.5
1.5
1.5
1.5
0.0
0.0
Speed
2.6
3.2
4.8
4.8
4.8
4.8
4.8
4.8
4.8
4.8
4.8
4.8
4.8
4.8
4.8
4.8
4.8
4.8
4.8
4.8
4.8
4.8
4.8
4.8
4.8
4.8
4.8
3.2
2.6
Incline
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
Speed
2.6
3.2
1.9
1.9
1.9
1.9
1.9
1.9
1.9
1.9
1.9
1.9
1.9
1.9
1.9
1.9
1.9
1.9
1.9
1.9
1.9
1.9
1.9
1.9
1.9
1.9
1.9
3.2
2.6
Incline
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
Speed
2.6
3.2
0.8
0.8
0.8
0.8
0.8
0.8
0.8
0.8
0.8
0.8
0.8
0.8
0.8
0.8
0.8
0.8
0.8
0.8
0.8
0.8
0.8
0.8
0.8
0.8
0.8
3.2
2.6
Incline
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
Speed
2.5
3.0
1.8
1.8
1.8
1.8
1.8
1.8
1.8
1.8
1.8
1.8
1.8
1.8
1.8
1.8
1.8
1.8
1.8
1.8
1.8
1.8
1.8
1.8
1.8
1.8
1.8
3.0
2.5
Incline
0.0
0.0
5.0
5.0
5.0
5.0
5.0
5.0
5.0
5.0
5.0
5.0
5.0
5.0
5.0
5.0
5.0
5.0
5.0
5.0
5.0
5.0
5.0
5.0
5.0
5.0
5.0
0.0
0.0
(WARM_UP last 2:00 minutes and COOL_DOWN last 2:00 minutes , both of them are not included in program times)
30 Min.
45 Min.
60 Min.
1 KM
Warm up
Cool Down
15 Min.
20 Min.
(mile/h)
(mile/h)
(mile/h)
(mile/h)
(mile/h)
(mile/h)
(mile/h)
(km/h)
(km/h)
(km/h)
(km/h)
(km/h)
(km/h)
(Metric)
(Britsh)
300 KCAL BURNING
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
Speed
1.6
2.0
4.3
4.3
4.3
4.3
4.3
4.3
4.3
4.3
4.3
4.3
4.3
4.3
4.3
4.3
4.3
4.3
4.3
4.3
4.3
4.3
4.3
4.3
4.3
4.3
4.3
2.0
1.6
Incline
0.0
0.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
0.0
0.0
Speed
1.6
2.0
4.0
4.0
4.0
4.0
4.0
4.0
4.0
4.0
4.0
4.0
4.0
4.0
4.0
4.0
4.0
4.0
4.0
4.0
4.0
4.0
4.0
4.0
4.0
4.0
4.0
2.0
1.6
Incline
0.0
0.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
0.0
0.0
Speed
1.6
2.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
2.0
1.6
Incline
0.0
0.0
2.5
2.5
2.5
2.5
2.5
2.5
2.5
2.5
2.5
2.5
2.5
2.5
2.5
2.5
2.5
2.5
2.5
2.5
2.5
2.5
2.5
2.5
2.5
2.5
2.5
0.0
0.0
Speed
1.6
2.0
1.5
1.5
1.5
1.5
1.5
1.5
1.5
1.5
1.5
1.5
1.5
1.5
1.5
1.5
1.5
1.5
1.5
1.5
1.5
1.5
1.5
1.5
1.5
1.5
1.5
2.0
1.6
Incline
0.0
0.0
5.0
5.0
5.0
5.0
5.0
5.0
5.0
5.0
5.0
5.0
5.0
5.0
5.0
5.0
5.0
5.0
5.0
5.0
5.0
5.0
5.0
5.0
5.0
5.0
5.0
0.0
0.0
Speed
1.6
2.0
3.4
3.4
3.4
3.4
3.4
3.4
3.4
3.4
3.4
3.4
3.4
3.4
3.4
3.4
3.4
3.4
3.4
3.4
3.4
3.4
3.4
3.4
3.4
3.4
3.4
2.0
1.6
Incline
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
2 Mile
4 Mile
30 min.
45 min.
60 min.
Warm up
Cool Down
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
Speed
2.6
3.2
6.9
6.9
6.9
6.9
6.9
6.9
6.9
6.9
6.9
6.9
6.9
6.9
6.9
6.9
6.9
6.9
6.9
6.9
6.9
6.9
6.9
6.9
6.9
6.9
6.9
3.2
2.6
Incline
0.0
0.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
0.0
0.0
Speed
2.6
3.2
6.4
6.4
6.4
6.4
6.4
6.4
6.4
6.4
6.4
6.4
6.4
6.4
6.4
6.4
6.4
6.4
6.4
6.4
6.4
6.4
6.4
6.4
6.4
6.4
6.4
3.2
2.6
Incline
0.0
0.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
0.0
0.0
Speed
2.6
3.2
4.8
4.8
4.8
4.8
4.8
4.8
4.8
4.8
4.8
4.8
4.8
4.8
4.8
4.8
4.8
4.8
4.8
4.8
4.8
4.8
4.8
4.8
4.8
4.8
4.8
3.2
2.6
Incline
0.0
0.0
2.5
2.5
2.5
2.5
2.5
2.5
2.5
2.5
2.5
2.5
2.5
2.5
2.5
2.5
2.5
2.5
2.5
2.5
2.5
2.5
2.5
2.5
2.5
2.5
2.5
0.0
0.0
Speed
2.5
3.0
1.8
1.8
1.8
1.8
1.8
1.8
1.8
1.8
1.8
1.8
1.8
1.8
1.8
1.8
1.8
1.8
1.8
1.8
1.8
1.8
1.8
1.8
1.8
1.8
1.8
3.0
2.5
Incline
0.0
0.0
5.0
5.0
5.0
5.0
5.0
5.0
5.0
5.0
5.0
5.0
5.0
5.0
5.0
5.0
5.0
5.0
5.0
5.0
5.0
5.0
5.0
5.0
5.0
5.0
5.0
0.0
0.0
Speed
2.5
3.0
6.0
6.0
6.0
6.0
6.0
6.0
6.0
6.0
6.0
6.0
6.0
6.0
6.0
6.0
6.0
6.0
6.0
6.0
6.0
6.0
6.0
6.0
6.0
6.0
6.0
3.0
2.5
Incline
0.0
0.0
2.0
2.0
2.0
2.0
2.0
2.0
2.0
2.0
2.0
2.0
2.0
2.0
2.0
2.0
2.0
2.0
2.0
2.0
2.0
2.0
2.0
2.0
2.0
2.0
2.0
0.0
0.0
(WARM_UP last 2:00 minutes and COOL_DOWN last 2:00 minutes , both of them are not included in program times)
5 KM
30 min.
45 min.
60 min.
3 KM
Warm up
Cool Down
500 KCAL BURNING
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
Speed
1.6
2.0
4.8
4.8
4.8
4.8
4.8
4.8
4.8
4.8
4.8
4.8
4.8
4.8
4.8
4.8
4.8
4.8
4.8
4.8
4.8
4.8
4.8
4.8
4.8
4.8
4.8
2.0
1.6
Incline
0.0
0.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
0.0
0.0
Speed
1.6
2.0
4.1
4.1
4.1
4.1
4.1
4.1
4.1
4.1
4.1
4.1
4.1
4.1
4.1
4.1
4.1
4.1
4.1
4.1
4.1
4.1
4.1
4.1
4.1
4.1
4.1
2.0
1.6
Incline
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
Speed
1.6
2.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
2.0
1.6
Incline
0.0
0.0
5.0
5.0
5.0
5.0
5.0
5.0
5.0
5.0
5.0
5.0
5.0
5.0
5.0
5.0
5.0
5.0
5.0
5.0
5.0
5.0
5.0
5.0
5.0
5.0
5.0
0.0
0.0
Speed
1.6
2.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
2.0
1.6
Incline
0.0
0.0
0.5
0.5
0.5
0.5
0.5
0.5
0.5
0.5
0.5
0.5
0.5
0.5
0.5
0.5
0.5
0.5
0.5
0.5
0.5
0.5
0.5
0.5
0.5
0.5
0.5
0.0
0.0
4 Mile
6 Mile
Warm up
Cool Down
60min.
45min.
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
Speed
2.6
3.2
7.7
7.7
7.7
7.7
7.7
7.7
7.7
7.7
7.7
7.7
7.7
7.7
7.7
7.7
7.7
7.7
7.7
7.7
7.7
7.7
7.7
7.7
7.7
7.7
7.7
3.2
2.6
Incline
0.0
0.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
3.0
0.0
0.0
Speed
2.6
3.2
6.6
6.6
6.6
6.6
6.6
6.6
6.6
6.6
6.6
6.6
6.6
6.6
6.6
6.6
6.6
6.6
6.6
6.6
6.6
6.6
6.6
6.6
6.6
6.6
6.6
3.2
2.6
Incline
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
Speed
2.5
3.0
1.8
1.8
1.8
1.8
1.8
1.8
1.8
1.8
1.8
1.8
1.8
1.8
1.8
1.8
1.8
1.8
1.8
1.8
1.8
1.8
1.8
1.8
1.8
1.8
1.8
3.0
2.5
Incline
0.0
0.0
5.0
5.0
5.0
5.0
5.0
5.0
5.0
5.0
5.0
5.0
5.0
5.0
5.0
5.0
5.0
5.0
5.0
5.0
5.0
5.0
5.0
5.0
5.0
5.0
5.0
0.0
0.0
Speed
2.5
3.0
5.0
5.0
5.0
5.0
5.0
5.0
5.0
5.0
5.0
5.0
5.0
5.0
5.0
5.0
5.0
5.0
5.0
5.0
5.0
5.0
5.0
5.0
5.0
5.0
5.0
3.0
2.5
Incline
0.0
0.0
2.5
2.5
2.5
2.5
2.5
2.5
2.5
2.5
2.5
2.5
2.5
2.5
2.5
2.5
2.5
2.5
2.5
2.5
2.5
2.5
2.5
2.5
2.5
2.5
2.5
0.0
0.0
Speed
2.5
3.0
5.2
5.2
5.2
5.2
5.2
5.2
5.2
5.2
5.2
5.2
5.2
5.2
5.2
5.2
5.2
5.2
5.2
5.2
5.2
5.2
5.2
5.2
5.2
5.2
5.2
3.0
2.5
Incline
0.0
0.0
0.5
0.5
0.5
0.5
0.5
0.5
0.5
0.5
0.5
0.5
0.5
0.5
0.5
0.5
0.5
0.5
0.5
0.5
0.5
0.5
0.5
0.5
0.5
0.5
0.5
0.0
0.0
(WARM_UP last 2:00 minutes and COOL_DOWN last 2:00 minutes , both of them are not included in program times)
8 KM
10 KM
Cool Down
45min.
60min.
5 KM
Warm up
(mile/h)
(mile/h)
(mile/h)
(mile/h)
(mile/h)
(mile/h)
(mile/h)
(mile/h)
(mile/h)
(km/h)
(km/h)
(km/h)
(km/h)
(km/h)
(km/h)
(km/h)
(km/h)
(km/h)
(km/h)
(Metric)
(Metric)
(Britsh)
(Britsh)
