10
11
ENGLISH
ENGLISH
PROGRAM CHARTS
SPRINT 8 - A50
SEGMENT
WARM
UP
1
2
3
4
5
6
7
8
COOL
DOWN
TIME
3:00
0:30 1:30 0:30 1:30 0:30 1:30 0:30 1:30 0:30 1:30 0:30 1:30 0:30 1:30 0:30
2:30
Level 1
Resistance
1
3
1
3
1
4
1
4
1
6
1
6
1
6
1
6
1
Incline
0
30
0
30
0
30
0
30
0
30
0
30
0
30
0
30
0
Level 2
Resistance
1
4
1
4
1
5
1
5
1
7
1
7
1
7
1
7
1
Incline
0
30
0
30
0
30
0
30
0
30
0
30
0
30
0
30
0
Level 3
Resistance
1
5
1
5
1
6
1
6
1
8
1
8
1
8
1
8
1
Incline
0
30
0
30
0
30
0
30
0
30
0
30
0
30
0
30
0
Level 4
Resistance
1
6
1
6
1
7
1
7
1
9
1
9
1
9
1
9
1
Incline
0
30
0
30
0
30
0
30
0
30
0
30
0
30
0
30
0
Level 5
Resistance
1
7
1
7
1
8
1
8
1
10
1
10
1
10
1
10
1
Incline
0
30
0
30
0
30
0
30
0
30
0
30
0
30
0
30
0
Level 6
Resistance
2
8
2
8
2
9
2
9
2
11
2
11
2
11
2
11
2
Incline
0
40
0
40
0
40
0
40
0
40
0
40
0
40
0
40
0
Level 7
Resistance
2
9
2
9
2
10
2
10
2
12
2
12
2
12
2
12
2
Incline
0
40
0
40
0
40
0
40
0
40
0
40
0
40
0
40
0
Level 8
Resistance
2
10
2
10
2
11
2
11
2
13
2
13
2
13
2
13
2
Incline
0
40
0
40
0
40
0
40
0
40
0
40
0
40
0
40
0
Level 9
Resistance
2
11
2
11
2
12
2
12
2
14
2
14
2
14
2
14
2
Incline
0
40
0
40
0
40
0
40
0
40
0
40
0
40
0
40
0
Level 10
Resistance
2
12
2
12
2
13
2
13
2
15
2
15
2
15
2
15
2
Incline
0
40
0
40
0
40
0
40
0
40
0
40
0
40
0
40
0
Level 11
Resistance
2
13
2
13
2
14
2
14
2
16
2
16
2
16
2
16
2
Incline
0
50
0
50
0
50
0
50
0
50
0
50
0
50
0
50
0
Level 12
Resistance
2
14
2
14
2
15
2
15
2
17
2
17
2
17
2
17
2
Incline
0
50
0
50
0
50
0
50
0
50
0
50
0
50
0
50
0
Level 13
Resistance
2
15
2
15
2
16
2
16
2
18
2
18
2
18
2
18
2
Incline
0
50
0
50
0
50
0
50
0
50
0
50
0
50
0
50
0
Level 14
Resistance
2
16
2
16
2
17
2
17
2
19
2
19
2
19
2
19
2
Incline
0
50
0
50
0
50
0
50
0
50
0
50
0
50
0
50
0
Level 15
Resistance
2
17
2
17
2
18
2
18
2
20
2
20
2
20
2
20
2
Incline
0
50
0
50
0
50
0
50
0
50
0
50
0
50
0
50
0
Level 16
Resistance
3
18
3
18
3
19
3
19
3
21
3
21
3
21
3
21
3
Incline
0
60
0
60
0
60
0
60
0
60
0
60
0
60
0
60
0
Level 17
Resistance
3
19
3
19
3
20
3
20
3
22
3
22
3
22
3
22
3
Incline
0
60
0
60
0
60
0
60
0
60
0
60
0
60
0
60
0
Level 18
Resistance
3
20
3
20
3
21
3
21
3
23
3
23
3
23
3
23
3
Incline
0
60
0
60
0
60
0
60
0
60
0
60
0
60
0
60
0
Level 19
Resistance
3
21
3
21
3
22
3
22
3
24
3
24
3
24
3
24
3
Incline
0
60
0
60
0
60
0
60
0
60
0
60
0
60
0
60
0
Level 20
Resistance
3
22
3
22
3
23
3
23
3
25
3
25
3
25
3
25
3
Incline
0
60
0
60
0
60
0
60
0
60
0
60
0
60
0
60
0
SPRINT 8 - A30
SEGMENT
WARM
UP
1
2
3
4
5
6
7
8
COOL
DOWN
TIME
3:00
0:30 1:30 0:30 1:30 0:30 1:30 0:30 1:30 0:30 1:30 0:30 1:30 0:30 1:30 0:30
2:30
Level 1
Resistance
1
2
1
2
1
2
1
2
1
3
1
3
1
3
1
3
1
Incline
0
30
0
30
0
30
0
30
0
30
0
30
0
30
0
30
0
Level 2
Resistance
1
2
1
2
1
3
1
3
1
4
1
4
1
4
1
4
1
Incline
0
30
0
30
0
30
0
30
0
30
0
30
0
30
0
30
0
Level 3
Resistance
1
3
1
3
1
4
1
4
1
5
1
5
1
5
1
5
1
Incline
0
30
0
30
0
30
0
30
0
30
0
30
0
30
0
30
0
Level 4
Resistance
1
4
1
4
1
5
1
5
1
6
1
6
1
6
1
6
1
Incline
0
30
0
30
0
30
0
30
0
30
0
30
0
30
0
30
0
Level 5
Resistance
1
4
1
4
1
5
1
5
1
6
1
6
1
6
1
6
1
Incline
0
40
0
40
0
40
0
40
0
40
0
40
0
40
0
40
0
Level 6
Resistance
2
5
2
5
2
6
2
6
2
6
2
6
2
6
2
6
2
Incline
0
40
0
40
0
40
0
40
0
40
0
40
0
40
0
40
0
Level 7
Resistance
2
6
2
6
2
6
2
6
2
7
2
7
2
7
2
7
2
Incline
0
40
0
40
0
40
0
40
0
40
0
40
0
40
0
40
0
Level 8
Resistance
2
6
2
6
2
7
2
7
2
8
2
8
2
8
2
8
2
Incline
0
40
0
40
0
40
0
40
0
40
0
40
0
40
0
40
0
Level 9
Resistance
2
6
2
6
2
7
2
7
2
8
2
8
2
8
2
8
2
Incline
0
50
0
50
0
50
0
50
0
50
0
50
0
50
0
50
0
Level 10
Resistance
2
7
2
7
2
8
2
8
2
9
2
9
2
9
2
9
2
Incline
0
50
0
50
0
50
0
50
0
50
0
50
0
50
0
50
0
Level 11
Resistance
2
8
2
8
2
9
2
9
2
10
2
10
2
10
2
10
2
Incline
0
50
0
50
0
50
0
50
0
50
0
50
0
50
0
50
0
Level 12
Resistance
2
9
2
9
2
10
2
10
2
10
2
10
2
10
2
10
2
Incline
0
50
0
50
0
50
0
50
0
50
0
50
0
50
0
50
0
Level 13
Resistance
2
9
2
9
2
10
2
10
2
10
2
10
2
10
2
10
2
Incline
0
60
0
60
0
60
0
60
0
60
0
60
0
60
0
60
0
Level 14
Resistance
2
10
2
10
2
10
2
10
2
11
2
11
2
11
2
11
2
Incline
0
60
0
60
0
60
0
60
0
60
0
60
0
60
0
60
0
Level 15
Resistance
2
11
2
11
2
12
2
12
2
13
2
13
2
13
2
13
2
Incline
0
60
0
60
0
60
0
60
0
60
0
60
0
60
0
60
0
Level 16
Resistance
3
11
3
11
3
12
3
12
3
13
3
13
3
13
3
13
3
Incline
0
60
0
60
0
60
0
60
0
60
0
60
0
60
0
60
0
Level 17
Resistance
3
12
3
12
3
13
3
13
3
14
3
14
3
14
3
14
3
Incline
0
60
0
60
0
60
0
60
0
60
0
60
0
60
0
60
0
Level 18
Resistance
3
13
3
13
3
14
3
14
3
14
3
14
3
14
3
14
3
Incline
0
60
0
60
0
60
0
60
0
60
0
60
0
60
0
60
0
Level 19
Resistance
3
14
3
14
3
14
3
14
3
15
3
15
3
15
3
15
3
Incline
0
60
0
60
0
60
0
60
0
60
0
60
0
60
0
60
0
Level 20
Resistance
3
14
3
14
3
15
3
15
3
16
3
16
3
16
3
16
3
Incline
0
60
10
60
10
60
10
60
10
60
10
60
10
60
10
60
0
PROGRAM CHARTS
SPRINT 8 - TREADMILLS
SEGMENT
WARM
UP
1
2
3
4
5
6
7
8
COOL
DOWN
TIME
3:00
0:30 1:30 0:30 1:30 0:30 1:30 0:30 1:30 0:30 1:30 0:30 1:30 0:30 1:30 0:30
2:30
Level 1
MPH
0.5
3.2 1.5 3.2 1.5 3.5 1.5 3.5 1.5 3.7 1.5 3.7 1.5 3.7 1.5 3.7
1.5
Incline
0.0
3.0 0.0 3.0 0.0 3.0 0.0 3.0 0.0 3.0 0.0 3.0 0.0 3.0 0.0 3.0
0.0
Level 2
MPH
0.5
3.7 1.5 3.7 1.5 4.0 1.5 4.0 1.5 4.2 1.5 4.2 1.5 4.2 1.5 4.2
1.5
Incline
0.0
3.0 0.0 3.0 0.0 3.0 0.0 3.0 0.0 3.0 0.0 3.0 0.0 3.0 0.0 3.0
0.0
Level 3
MPH
0.5
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
Incline
0.0
3.0 0.0 3.0 0.0 3.0 0.0 3.0 0.0 3.0 0.0 3.0 0.0 3.0 0.0 3.0
0.0
Level 4
MPH
0.5
4.6 1.5 4.6 1.5 4.8 1.5 4.8 1.5 5.0 1.5 5.0 1.5 5.0 1.5 5.0
1.5
Incline
0.0
3.0 0.0 3.0 0.0 3.0 0.0 3.0 0.0 3.0 0.0 3.0 0.0 3.0 0.0 3.0
0.0
Level 5
MPH
0.5
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
Incline
0.0
3.0 0.0 3.0 0.0 3.0 0.0 3.0 0.0 3.0 0.0 3.0 0.0 3.0 0.0 3.0
0.0
Level 6
MPH
0.5
5.0 2.0 5.0 2.0 5.2 2.0 5.2 2.0 5.5 2.0 5.5 2.0 5.5 2.0 5.5
2.0
Incline
0.0
4.0 0.0 4.0 0.0 4.0 0.0 4.0 0.0 4.0 0.0 4.0 0.0 4.0 0.0 4.0
0.0
Level 7
MPH
0.5
5.3 2.0 5.3 2.0 5.5 2.0 5.5 2.0 5.8 2.0 5.8 2.0 5.8 2.0 5.8
2.0
Incline
0.0
4.0 0.0 4.0 0.0 4.0 0.0 4.0 0.0 4.0 0.0 4.0 0.0 4.0 0.0 4.0
0.0
Level 8
MPH
0.5
5.8 2.0 5.8 2.0 6.0 2.0 6.0 2.0 6.3 2.0 6.3 2.0 6.3 2.0 6.3
2.0
Incline
0.0
4.0 0.0 4.0 0.0 4.0 0.0 4.0 0.0 4.0 0.0 4.0 0.0 4.0 0.0 4.0
0.0
Level 9
MPH
0.5
6.0 2.0 6.0 2.0 6.3 2.0 6.3 2.0 6.5 2.0 6.5 2.0 6.5 2.0 6.5
2.0
Incline
0.0
4.0 0.0 4.0 0.0 4.0 0.0 4.0 0.0 4.0 0.0 4.0 0.0 4.0 0.0 4.0
0.0
Level 10
MPH
0.5
6.5 2.0 6.5 2.0 6.7 2.0 6.7 2.0 7.0 2.0 7.0 2.0 7.0 2.0 7.0
2.0
Incline
0.0
4.0 0.0 4.0 0.0 4.0 0.0 4.0 0.0 4.0 0.0 4.0 0.0 4.0 0.0 4.0
0.0
Level 11
MPH
0.5
7.0 2.5 7.0 2.5 7.2 2.5 7.2 2.5 7.5 2.5 7.5 2.5 7.5 2.5 7.5
2.5
Incline
0.0
5.0 0.0 5.0 0.0 5.0 0.0 5.0 0.0 5.0 0.0 5.0 0.0 5.0 0.0 5.0
0.0
Level 12
MPH
0.5
7.5 2.5 7.5 2.5 7.7 2.5 7.7 2.5 8.0 2.5 8.0 2.5 8.0 2.5 8.0
2.5
Incline
0.0
5.0 0.0 5.0 0.0 5.0 0.0 5.0 0.0 5.0 0.0 5.0 0.0 5.0 0.0 5.0
0.0
Level 13
MPH
0.5
8.0 2.5 8.0 2.5 8.2 2.5 8.2 2.5 8.5 2.5 8.5 2.5 8.5 2.5 8.5
2.5
Incline
0.0
5.0 0.0 5.0 0.0 5.0 0.0 5.0 0.0 5.0 0.0 5.0 0.0 5.0 0.0 5.0
0.0
Level 14
MPH
0.5
8.5 2.5 8.5 2.5 8.7 2.5 8.7 2.5 9.0 2.5 9.0 2.5 9.0 2.5 9.0
2.5
Incline
0.0
5.0 0.0 5.0 0.0 5.0 0.0 5.0 0.0 5.0 0.0 5.0 0.0 5.0 0.0 5.0
0.0
Level 15
MPH
0.5
9.0 2.5 9.0 2.5 9.2 2.5 9.2 2.5 9.5 2.5 9.5 2.5 9.5 2.5 9.5
2.5
Incline
0.0
5.0 0.0 5.0 0.0 5.0 0.0 5.0 0.0 5.0 0.0 5.0 0.0 5.0 0.0 5.0
0.0
Level 16
MPH
0.5
9.5 3.0 9.5 3.0 9.7 3.0 9.7 3.0 10.0 3.0 10.0 3.0 10.0 3.0 10.0
3.0
Incline
0.0
6.0 1.0 6.0 1.0 6.0 1.0 6.0 1.0 6.0 1.0 6.0 1.0 6.0 1.0 6.0
1.0
Level 17
MPH
0.5
10.0 3.0 10.0 3.0 10.2 3.0 10.2 3.0 10.5 3.0 10.5 3.0 10.5 3.0 10.5
3.0
Incline
0.0
6.0 1.0 6.0 1.0 6.0 1.0 6.0 1.0 6.0 1.0 6.0 1.0 6.0 1.0 6.0
1.0
Level 18
MPH
0.5
10.5 3.0 10.5 3.0 10.7 3.0 10.7 3.0 11.0 3.0 11.0 3.0 11.0 3.0 11.0
3.0
Incline
0.0
6.0 1.0 6.0 1.0 6.0 1.0 6.0 1.0 6.0 1.0 6.0 1.0 6.0 1.0 6.0
1.0
Level 19
MPH
0.5
11.0 3.0 11.0 3.0 11.2 3.0 11.2 3.0 11.5 3.0 11.5 3.0 11.5 3.0 11.5
3.0
Incline
0.0
6.0 2.0 6.0 2.0 6.0 2.0 6.0 2.0 6.0 2.0 6.0 2.0 6.0 2.0 6.0
2.0
Level 20
MPH
0.5
11.5 6.0 11.5 6.0 11.7 6.0 11.7 6.0 12.0 6.0 12.0 6.0 12.0 6.0 12.0
6.0
Incline
0.0
6.0 2.0 6.0 2.0 6.0 2.0 6.0 2.0 6.0 2.0 6.0 2.0 6.0 2.0 6.0
2.0
SPRINT 8 - E50, U50, R50
SEGMENT
WARM
UP
1
2
3
4
5
6
7
8
COOL
DOWN
TIME
3:00
0:30 1:30 0:30 1:30 0:30 1:30 0:30 1:30 0:30 1:30 0:30 1:30 0:30 1:30 0:30
2:30
Level 1 Resistance
1
3
1
3
1
4
1
4
1
6
1
6
1
6
1
6
1
Level 2 Resistance
1
4
1
4
1
5
1
5
1
7
1
7
1
7
1
7
1
Level 3 Resistance
1
5
1
5
1
6
1
6
1
8
1
8
1
8
1
8
1
Level 4 Resistance
1
6
1
6
1
7
1
7
1
9
1
9
1
9
1
9
1
Level 5 Resistance
1
7
1
7
1
8
1
8
1
10
1
10
1
10
1
10
1
Level 6 Resistance
2
8
2
8
2
9
2
9
2
11
2
11
2
11
2
11
2
Level 7 Resistance
2
9
2
9
2
10
2
10
2
12
2
12
2
12
2
12
2
Level 8 Resistance
2
10
2
10
2
11
2
11
2
13
2
13
2
13
2
13
2
Level 9 Resistance
2
11
2
11
2
12
2
12
2
14
2
14
2
14
2
14
2
Level 10 Resistance
2
12
2
12
2
13
2
13
2
15
2
15
2
15
2
15
2
Level 11 Resistance
2
13
2
13
2
14
2
14
2
16
2
16
2
16
2
16
2
Level 12 Resistance
2
14
2
14
2
15
2
15
2
17
2
17
2
17
2
17
2
Level 13 Resistance
2
15
2
15
2
16
2
16
2
18
2
18
2
18
2
18
2
Level 14 Resistance
2
16
2
16
2
17
2
17
2
19
2
19
2
19
2
19
2
Level 15 Resistance
2
17
2
17
2
18
2
18
2
20
2
20
2
20
2
20
2
Level 16 Resistance
3
18
3
18
3
19
3
19
3
21
3
21
3
21
3
21
3
Level 17 Resistance
3
19
3
19
3
20
3
20
3
22
3
22
3
22
3
22
3
Level 18 Resistance
3
20
3
20
3
21
3
21
3
23
3
23
3
23
3
23
3
Level 19 Resistance
3
21
3
21
3
22
3
22
3
24
3
24
3
24
3
24
3
Level 20 Resistance
3
22
3
22
3
23
3
23
3
25
3
25
3
25
3
25
3
SPRINT 8 - E30, U30, R30
SEGMENT
WARM
UP
1
2
3
4
5
6
7
8
COOL
DOWN
TIME
3:00
0:30 1:30 0:30 1:30 0:30 1:30 0:30 1:30 0:30 1:30 0:30 1:30 0:30 1:30 0:30
2:30
Level 1 Resistance
1
2
1
2
1
3
1
3
1
4
1
4
1
4
1
4
1
Level 2 Resistance
1
3
1
3
1
4
1
4
1
5
1
5
1
5
1
5
1
Level 3 Resistance
1
4
1
4
1
5
1
5
1
6
1
6
1
6
1
6
1
Level 4 Resistance
1
5
1
5
1
6
1
6
1
7
1
7
1
7
1
7
1
Level 5 Resistance
1
6
1
6
1
7
1
7
1
8
1
8
1
8
1
8
1
Level 6 Resistance
2
6
2
6
2
7
2
7
2
8
2
8
2
8
2
8
2
Level 7 Resistance
2
7
2
7
2
8
2
8
2
9
2
9
2
9
2
9
2
Level 8 Resistance
2
8
2
8
2
9
2
9
2
10
2
10
2
10
2
10
2
Level 9 Resistance
2
8
2
8
2
9
2
9
2
10
2
10
2
11
2
11
2
Level 10 Resistance
2
9
2
9
2
10
2
10
2
11
2
11
2
11
2
11
2
Level 11 Resistance
2
10
2
10
2
11
2
11
2
12
2
12
2
12
2
12
2
Level 12 Resistance
2
11
2
11
2
12
2
12
2
12
2
13
2
13
2
13
2
Level 13 Resistance
2
12
2
12
2
13
2
13
2
13
2
14
2
14
2
14
2
Level 14 Resistance
2
13
2
13
2
14
2
14
2
14
2
15
2
15
2
15
2
Level 15 Resistance
2
14
2
14
2
15
2
15
2
15
2
16
2
16
2
16
2
Level 16 Resistance
3
14
3
14
3
15
3
15
3
16
3
16
3
16
3
16
3
Level 17 Resistance
3
15
3
15
3
16
3
16
3
17
3
17
3
17
3
17
3
Level 18 Resistance
3
16
3
16
3
17
3
17
3
18
3
18
3
18
3
18
3
Level 19 Resistance
3
17
3
17
3
18
3
18
3
19
3
19
3
19
3
19
3
Level 20 Resistance
3
18
3
18
3
19
3
19
3
20
3
20
3
20
3
20
3
MXR21_XR_Console_OM_r1_4_C.indd 10-11
MXR21_XR_Console_OM_r1_4_C.indd 10-11
12/29/21 9:12 AM
12/29/21 9:12 AM
