18
19
spRInT 8®
: The Sprint 8 program is an anaerobic interval program designed to build muscle, improve speed, and
naturally increase the release of human growth hormone (HgH) in your body. Producing HgH through exercise
and a proper diet has been shown to be an effective way to burn fat and build lean muscle mass, according to Phil
Campbell, author of
Ready, Set, Go! Synergy Fitness
. Please go to mr. Campbell’s website,
www.readysetgofitness.com
, for more details about this efficient new approach to fitness.
1) WARm-uP should gradually increase your heart rate and increase respiration and blood flow to working muscles. The warm-up
is controlled by the user to meet your specific needs.
2) INTERVAL TRAININg starts immediately after the warm-up with a 30-second sprint interval. Seven recovery intervals of one
minute and 30 seconds will alternate with the eight 30-second sprint intervals. The message display will prompt you to increase
your RPms during the sprint interval and decrease RPms during the recovery interval. A difference of 30 to 50 RPm between
sprint interval and recovery interval is recommended for bikes. A difference of 20 to 30 RPms between sprint interval and
recovery interval is recommended for elliptical trainers.
3) COOL-dOWN helps return your body’s systems to resting levels. Less demand is placed on your heart during recovery if an
appropriate cool-down is used following the exercise.
In order to keep track of each segment/interval, the segment time is counted down in the timer. It takes only 20 minutes to complete
the Sprint 8 workout.
ELEgANT
CONSOLE
eleGAnT Console pRoGRAM InFoRMATIon
ELEgANT
CONSOLE
spRInT 8 pRoGRAM CHART
:
BeGInneR
Level
minutes
180 30
90
30
90
30
90
30
90
30
90
30
90
30
90
30 150
1
Resistance
1
2
1
2
1
3
1
3
1
4
1
4
1
4
1
4
1
2
Resistance
1
3
1
3
1
4
1
4
1
5
1
5
1
5
1
5
1
3
Resistance
2
4
2
4
2
5
2
5
2
6
2
6
2
6
2
6
2
4
Resistance
2
5
2
5
2
6
2
6
2
7
2
7
2
7
2
7
2
5
Resistance
3
5
3
5
3
6
3
6
3
7
3
7
3
7
3
7
3
InTeRMeDIATe
Level
minutes
180 30
90
30
90
30
90
30
90
30
90
30
90
30
90
30 150
6
Resistance
3
6
3
6
3
7
3
7
3
8
3
8
3
8
3
8
3
7
Resistance
4
7
4
7
4
8
4
8
4
9
4
9
4
9
4
9
4
8
Resistance
4
8
4
8
4
9
4
9
4
10
4
10
4
10
4
10
4
9
Resistance
5
8
5
8
5
9
5
9
5
10
5
10
5
10
5
10
5
10
Resistance
5
9
5
9
5
10
5
10
5
11
5
11
5
11
5
11
5
ADVAnCeD
Level
minutes
180 30
90
30
90
30
90
30
90
30
90
30
90
30
90
30 150
11
Resistance
6
10
6
10
6
11
6
11
6
12
6
12
6
12
6
12
6
12
Resistance
6
11
6
11
6
12
6
12
6
12
6
13
6
13
6
13
6
13
Resistance
7
11
7
11
7
12
7
12
7
13
7
13
7
13
7
13
7
14
Resistance
7
12
7
12
7
13
7
13
7
14
7
14
7
14
7
14
7
15
Resistance
8
13
8
13
8
14
8
14
8
15
8
15
8
15
8
15
8
elITe
Level
minutes
180 30
90
30
90
30
90
30
90
30
90
30
90
30
90
30 150
16
Resistance
8
14
8
14
8
15
8
15
8
16
8
16
8
16
8
16
8
17
Resistance
9
15
9
15
9
16
9
16
9
17
9
17
9
17
9
17
9
18
Resistance
9
16
9
16
9
17
9
17
9
18
9
18
9
18
9
18
9
19
Resistance
10
17
10
17
10
18
10
18
10
19
10
19
10
19
10
19
10
20
Resistance
11
18
11
18
11
19
11
19
11
20
11
20
11
20
11
20
11
