12
NO
IT
CU
DO
RT
NI
TN
AT
RO
PM
I
SN
OI
TU
AC
ER
P
ER
OF
EB
NI
GE
B
UO
Y
LL
IM
DA
ER
T
NO
IT
AR
EP
O
DE
TI
MI
L
YT
NA
RR
A
W
GN
IT
OO
HS
EL
BU
OR
T
EC
NA
NE
TN
IA
M
&
GN
IN
OI
TI
DN
OC
SE
NI
LE
DI
UG
PROGRAM PROFILES
SEGMENT
SPEED(MPH)
SPEED(KMH)
INTERVALS (SPEED CHANGES, TIME DEFAULTS TO 20 MINUTES)
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20
2 2 2 3 2 5 2 5 3 5 3 5 2 4 2 4 2 2 2 2
3 3 3 4.5 3 7.5 3 7.5 4.5 7.5 4.5 7.5 3 6 3 6 3 3 3 3
SEGMENT
SPEED(MPH)
SPEED(KMH)
ROLLING (SPEED CHANGES, TIME DEFAULTS TO 20 MINUTES)
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20
2 2 2 2 2 3 4 5 4 3 2 3 4 5 4 3 3 2 2 2
3 3 3 3 3 4.5 6 7.5 6 4.5 3 4.5 6 7.5 6 4.5 4.5 3 3 3
SEGMENT
SPEED(MPH)
SPEED(KMH)
WEIGHT LOSS (SPEED CHANGES, TIME DEFAULTS TO 20 MINUTES)
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20
2 2 2 3 2 3 3 4 4 3 3 4 4 3 3 4 3 3 2 2
3 3 3 4.5 3 4.5 4.5 6 6 4.5 4.5 6 6 4.5 4.5 6 4.5 4.5 3 3
T940 OM 060506'.indd 12
2006/6/6 8:23:47 AM
Note:
All programs have 20 segments of time. The first 4 segments of any program you choose are of 1 minute each,
giving a 4 minutes “Warm-up”
The last 4 segments of any program you choose are of 1 minute each, giving a 4 minutes “Cool down”
The remaining segments are divided exactly into the remaining time to give 12 equally timed training segments.
