8
9
ENGLISH
ENGLISH
PROGRAM CHARTS
INTERVALS (INCLINE) - TREADMILLS
LEVEL
1
2
3
4
5
6
7
8
9 10 11 12 13 14 15 16 17 18 19 20
SEGMENT
INCLINE
1
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
2
0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 1
1
1
1
1
1
1 1.5 1.5 1.5 1.5 1.5
3
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
4
1.5 2
2 2.5 3
3 3.5 3.5 4 4.5 5 5.5 5.5 6
6 6.5 7
7
8 8.5
5
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
6
2.5 2.5 3 3.5 4 4.5 4.5 5 5.5 6
7 7.5 8
8 8.5 9.5 9.5 10 11 11.5
7
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
8
3 3.5 4 4.5 5 5.5 6 6.5 7
8
9 9.5 10 10.5 11 12 12.5 13 14 15
9
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
10
3 3.5 4 4.5 5 5.5 6 6.5 7
8
9 9.5 10 10.5 11 12 12.5 13 14 15
11
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
12
3 3.5 4 4.5 5 5.5 6 6.5 7
8
9 9.5 10 10.5 11 12 12.5 13 14 15
13
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
14
3 3.5 4 4.5 5 5.5 6 6.5 7
8
9 9.5 10 10.5 11 12 12.5 13 14 15
15
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
16
3 3.5 4 4.5 5 5.5 6 6.5 7
8
9 9.5 10 10.5 11 12 12.5 13 14 15
Segment = workout time / 16
INTERVALS (RESISTANCE) - A50, E50, R50, U50, C50
LEVEL
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
SEGMENT
I R I R I R I R I R I R I R I R I R I R I R I R I R I R I R I R I R I R I R I R
1
0 1 25 1 25 1 25 4 25 4 25 5 25 5 25 5 25 6 25 6 25 6 25 7 25 7 25 7 25 10 25 10 25 10 25 11 25 11 25 12
2
0 4 25 5 25 5 25 5 30 6 30 6 30 6 30 6 35 7 35 7 40 10 40 10 40 10 45 11 45 11 50 12 55 13 60 16 65 17 70 18
3
0 1 15 1 20 4 20 4 20 4 25 5 25 5 25 5 30 6 30 6 30 6 35 7 35 7 35 7 40 10 40 10 40 10 45 11 45 11 50 12
4
0 5 25 5 30 6 30 6 30 6 35 7 35 7 40 10 40 10 40 10 45 11 45 11 50 12 50 12 55 14 60 16 70 18 70 18 75 20 80 22
5
0 1 15 1 20 4 20 4 20 4 25 5 25 5 25 5 30 6 30 6 30 6 35 7 35 7 35 7 40 10 40 10 40 10 45 11 45 11 50 12
6
0 5 30 6 30 6 35 7 35 8 40 10 40 10 45 11 45 11 50 12 50 12 55 14 55 14 60 16 60 16 70 18 80 22 80 22 85 23 90 24
7
0 1 20 4 20 4 25 5 30 6 30 6 30 6 30 6 35 7 35 7 35 7 40 10 40 10 40 10 45 11 45 11 45 11 50 12 55 14 60 16
8
0 6 30 6 35 7 40 10 45 11 50 12 50 12 55 14 60 16 65 17 70 18 75 20 80 22 85 23 90 24 90 24 95 25 100 28 100 29 100 30
9
0 1 20 4 20 4 25 5 30 6 30 6 30 6 30 6 35 7 35 7 35 7 40 10 40 10 40 10 45 11 45 11 45 11 50 12 55 13 60 16
10
0 6 30 6 35 7 40 10 45 11 50 12 50 12 55 14 60 16 65 17 70 18 75 20 80 22 85 23 90 24 90 24 95 25 100 28 100 29 100 30
11
0 1 20 4 20 4 25 5 30 6 30 6 30 6 30 6 35 7 35 7 35 7 40 10 40 10 40 10 45 11 45 11 45 11 50 12 55 13 60 16
12
0 6 30 6 35 7 40 10 45 11 50 12 50 12 55 14 60 16 65 17 70 18 75 20 80 22 85 23 90 24 90 24 95 25 100 27 100 29 100 30
13
0 1 20 4 20 4 25 5 30 6 30 6 30 6 30 6 35 7 35 7 35 7 40 10 40 10 40 10 45 11 45 11 45 11 50 12 55 13 60 16
14
0 4 25 5 30 6 30 6 35 8 35 7 40 10 40 10 45 11 45 11 50 12 50 12 55 14 55 14 60 16 65 17 70 18 75 20 80 22 85 23
15
0 1 15 1 15 1 20 4 20 3 25 5 25 5 25 5 30 6 30 6 30 6 35 7 35 7 35 7 40 10 40 10 40 10 45 11 45 11 50 12
16
0 1 15 1 15 1 20 4 20 3 25 5 25 5 25 5 30 6 30 6 30 6 35 7 35 7 35 7 40 10 40 10 40 10 45 11 45 11 50 12
I = % Incline / R = Resistance
Incline for A50 only
Segment = workout time / 16
INTERVALS (RESISTANCE) - A30, E30, R30, U30
LEVEL
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
SEGMENT
I R I R I R I R I R I R I R I R I R I R I R I R I R I R I R I R I R I R I R I R
1
0 1 25 1 25 1 25 3 25 3 25 3 25 4 25 4 25 4 25 4 25 4 25 5 25 5 25 5 25 6 25 6 25 7 25 7 25 7 25 8
2
0 3 25 3 25 4 25 4 30 4 30 4 30 4 30 4 35 5 35 5 40 6 40 6 40 6 45 7 45 7 50 8 55 9 60 11 65 12 70 12
3
0 1 15 1 20 3 20 3 20 3 25 3 25 3 25 3 30 4 30 4 30 4 35 5 35 5 35 5 40 6 40 6 40 6 45 7 45 7 50 8
4
0 3 25 4 30 4 30 4 30 4 35 5 35 5 40 7 40 7 40 7 45 7 45 7 50 8 50 8 55 9 60 11 70 12 70 12 75 13 80 15
5
0 1 15 1 20 3 20 3 20 3 25 3 25 3 25 3 30 4 30 4 30 4 35 5 35 5 35 5 40 6 40 6 40 6 45 7 45 7 50 8
6
0 3 30 4 30 4 35 5 35 5 40 7 40 7 45 7 45 7 50 8 50 8 55 9 55 9 60 11 60 11 70 12 80 15 80 15 85 15 90 16
7
0 1 20 3 20 3 25 4 30 4 30 4 30 4 30 4 35 5 35 5 35 5 40 7 40 7 40 7 45 7 45 7 45 7 50 8 55 9 60 11
8
0 4 30 4 35 5 40 7 45 7 50 8 50 8 55 9 60 11 65 11 70 12 75 13 80 15 85 15 90 16 90 16 95 17 100 19 100 19 100 20
9
0 1 20 3 20 3 25 3 30 4 30 4 30 4 30 4 35 5 35 5 35 5 40 7 40 7 40 7 45 7 45 7 45 7 50 8 55 9 60 11
10
0 4 30 4 35 4 40 7 45 7 50 8 50 8 55 9 60 11 65 11 70 12 75 13 80 15 85 15 90 16 90 16 95 17 100 19 100 19 100 20
11
0 1 20 3 20 3 25 3 30 4 30 4 30 4 30 4 35 5 35 5 35 5 40 7 40 7 40 7 45 7 45 7 45 7 50 8 55 9 60 11
12
0 4 30 4 35 5 40 7 45 7 50 8 50 8 55 9 60 11 65 11 70 12 75 13 80 15 85 15 90 16 90 16 95 17 100 19 100 19 100 20
13
0 1 20 3 20 3 25 3 30 4 30 4 30 4 30 4 35 5 35 5 35 5 40 7 40 7 40 7 45 7 45 7 45 7 50 8 55 9 60 11
14
0 3 25 3 30 4 30 4 35 5 35 5 40 7 40 7 45 7 45 8 50 8 50 8 55 9 55 9 60 11 65 11 70 12 75 13 80 15 85 16
15
0 1 15 1 15 1 20 3 20 3 25 3 25 3 25 3 30 4 30 4 30 4 35 5 35 5 35 5 40 6 40 7 40 7 45 8 45 7 50 8
16
0 1 15 1 15 1 20 2 20 3 25 3 25 3 25 3 30 4 30 4 30 4 35 5 35 5 35 5 40 6 40 7 40 7 45 8 45 7 50 8
I = % Incline / R = Resistance
Incline for A30 only
Segment = workout time / 16
PROGRAM DESCRIPTIONS
TRAINING PROGRAMS
Manual
A workout that allows you to manually adjust the machine at anytime.
Fat Burn
Promotes weight loss by increasing and decreasing the incline or level, while
keeping you in your fat burning zone.
Rolling Hills
A level based workout that automatically adjusts the incline or resistance to
simulate going up or down hills.
Intervals (Resistance) A level based workout that automatically adjusts the resistance at regular
intervals.
Intervals (Incline)
A level based workout that automatically adjusts the incline value at regular
intervals.
Constant Watts
Automatically adjusts the resistance to maintain the set Watt value.
TARGET HEART RATE PROGRAMS (HEART RATE STRAP IS RECOMMENDED)
Speed
Automatically adjusts speed to maintain your target heart rate.
Resistance
Automatically adjusts resistance to maintain your target heart rate.
SPRINT 8 PROGRAM
The SPRINT 8 program is an anaerobic High Intensity Interval Training program designed to build
muscle, improve speed, and naturally increase the release of Human Growth Hormone (HGH) in your
body.
LANDMARKS PROGRAM
Landmarks program enables users to scale some of the most famous buildings and monuments
around the world.
FAT BURN - A30, E30, R30, U30
LEVEL
1
2
3
4
5
6
7
8
9
10 11 12 13 14 15 16 17 18 19 20
SEGMENT
RESISTANCE
1
1
1
3
3
4
4
5
5
6
6
8
8
9
9
10 10 11 11 13 14
2
4
4
5
6
6
8
8
9
9
10 10 11 11 13 13 14 14 15 15 19
3
6
8
8
9
9
10 10 11 11 13 13 14 14 15 15 16 16 18 19 20
4
6
8
8
9
9
10 10 11 11 13 13 14 14 15 15 16 16 18 19 20
5
6
8
8
9
9
10 10 11 11 13 13 14 14 15 15 16 16 18 19 20
6
6
8
8
9
9
10 10 11 11 13 13 14 14 15 15 16 16 18 19 20
7
6
8
8
9
9
10 10 11 11 13 13 14 14 15 15 16 16 18 19 20
8
6
8
8
9
9
10 10 11 11 13 13 14 14 15 15 16 16 18 19 20
9
6
8
8
9
9
10 10 11 11 13 13 14 14 15 15 16 16 18 19 20
10
6
8
8
9
9
10 10 11 11 13 13 14 14 15 15 16 16 18 19 20
11
6
8
8
9
9
10 10 11 11 13 13 14 14 15 15 16 16 18 19 20
12
6
8
8
9
9
10 10 11 11 13 13 14 14 15 15 16 16 18 19 20
13
6
8
8
9
9
10 10 11 11 13 13 14 14 15 15 16 16 18 19 20
14
6
8
8
9
9
10 10 11 11 13 13 14 14 15 15 16 16 18 19 20
15
4
4
5
6
6
8
8
9
9
10 10 11 11 13 13 14 14 15 15 19
16
1
1
3
3
4
4
5
5
6
6
8
8
9
9
10 10 11 11 13 14
Segment = workout time / 16
FAT BURN - C50
LEVEL
1
2
3
4
5
6
7
8
9
10 11 12 13 14 15 16 17 18 19 20
SEGMENT
RESISTANCE
1
1
2
3
5
6
7
8
8
9
9
12 12 14 14 15 16 16 17 17 18
2
3
5
7
9
9
10 12 13 14 15 15 16 17 18 19 20 21 22 23 26
3
6
8
9
11 13 14 15 16 17 18 19 20 21 22 23 24 25 26 28 30
4
6
8
9
11 13 14 15 16 17 18 19 20 21 22 23 24 25 26 28 30
5
6
8
9
11 13 14 15 16 17 18 19 20 21 22 23 24 25 26 28 30
6
6
8
9
11 13 14 15 16 17 18 19 20 21 22 23 24 25 26 28 30
7
6
8
9
11 13 14 15 16 17 18 19 20 21 22 23 24 25 26 28 30
8
6
8
9
11 13 14 15 16 17 18 19 20 21 22 23 24 25 26 28 30
9
6
8
9
11 13 14 15 16 17 18 19 20 21 22 23 24 25 26 28 30
10
6
8
9
11 13 14 15 16 17 18 19 20 21 22 23 24 25 26 28 30
11
6
8
9
11 13 14 15 16 17 18 19 20 21 22 23 24 25 26 28 30
12
6
8
9
11 13 14 15 16 17 18 19 20 21 22 23 24 25 26 28 30
13
6
8
9
11 13 14 15 16 17 18 19 20 21 22 23 24 25 26 28 30
14
6
8
9
11 13 14 15 16 17 18 19 20 21 22 23 24 25 26 28 30
15
3
5
7
9
9
12 12 14 14 15 15 17 17 20 20 21 21 23 23 29
16
1
2
3
5
6
6
8
8
9
9
12 12 14 14 15 15 17 17 20 21
Segment = workout time / 16
ROLLING HILLS - TREADMILLS
LEVEL
1
2
3
4
5
6
7
8
9
10 11 12 13 14 15 16 17 18 19 20
SEGMENT
INCLINE
1
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
2
0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 1
1
1
1
1
1
1
1.5 1.5 1.5 1.5 1.5
3
0.5 1
1
1
1
1
1.5 1.5 1.5
2
2
2
2 2.5 2.5 2.5 3
3
3 3.5
4
1
1
1.5 1.5 1.5
2
2
2 2.5 2.5 3
3 3.5 3.5 3.5 4
4 4.5 4.5 5
5
1.5 1.5
2
2
2 2.5 2.5 3
3 3.5 4
4 4.5 4.5 5 5.5 5.5 6
6 6.5
6
0.5 1
1
1
1
1
1.5 1.5 1.5
2
2
2
2 2.5 2.5 2.5 3
3
3 3.5
7
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
8
0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 1
1
1
1
1
1
1
1.5 1.5 1.5 1.5 1.5
9
1.5
2
2 2.5 3
3 3.5 3.5 4 4.5 5 5.5 5.5 6
6 6.5 7
7
8 8.5
10
2.5 3 3.5 4 4.5 5 5.5 6
6
7
8 8.5 9 9.5 10 10.5 11 11.5 12.5 13.5
11
3 3.5 4 4.5 5 5.5 6 6.5 7
8
9 9.5 10 10.5 11 12 12.5 13 14 15
12
2.5 2.5 3 3.5 4 4.5 4.5 5 5.5 6
7
7.5
8
8 8.5 9.5 9.5 10 11 11.5
13
1
1
1.5 1.5 1.5
2
2
2 2.5 2.5 3
3 3.5 3.5 3.5 4
4 4.5 4.5 5
14
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
15
1
1
1.5 1.5 1.5
2
2
2 2.5 2.5 3
3 3.5 3.5 3.5 4
4 4.5 4.5 5
16
1.5 1.5
2
2
2 2.5 2.5 3
3 3.5 4
4 4.5 4.5 5 5.5 5.5 6
6 6.5
Segment = workout time / 16
PROGRAM CHARTS
MXR21_XR_Console_OM_r1_4_C.indd 8-9
MXR21_XR_Console_OM_r1_4_C.indd 8-9
12/29/21 9:12 AM
12/29/21 9:12 AM
