31
30-M
INUTE
W
ALK
(T3-5 O
NLY
)
This workout is ideal for beginning exercisers or regular walkers. At the start of the program, the treadmill runs for five
minutes at 1 MPH below the selected speed. Afterward, the program automatically adjusts the speed in .5 MPH incre-
ments, and changes the incline percentage as seen in the table below. The program concludes with a five-minute cool-
down.
•
After selecting the 30-MINUTE WALK program and entering the weight, use either the SPEED or INCLINE keys to
select a maximum speed between 2.0 and 4.5 MPH (3.2 and 7.2 KPH), and press ENTER.
•
After selecting a maximum speed, choose an effort level, using the ARROW keys, and press ENTER.
The speed and level can be changed at any time during the workout; however, manual changes in speed are overridden
by those scheduled in the program.
30-Minute Walk Program
Speed
Incline
Time (minutes)
Change (MPH/KPH)
Time (minutes)
Change (%) based on level
5.0
+0.5 / +0.81
7.5
+0.1 to +1.6
10.0
+0.5 / +0.81
12.5
+0.1 to +1.5
20.0
-0.5 / -0.81
22.5
-0.1 to -1.5
25.0
-0.5 / -0.81
27.5
-0.1 to -1.6
30.0
Cool-down begins;
decrease varies with
speed selected
Percent incline changes are lower at lower levels and higher at higher levels.
