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1) MANUAL: Adjust your speed and incline manually during your workout.
2) SPEED INTERVALS: Walk or run a series of
alternating speed levels. Time-based goal with 10
difficulty levels to choose from. Warm-up and cool-
down last 4:00 minutes each and are included in
program times.
3) PEAK INTERVALS: Walk or run a series of
alternating speed and incline levels. Time-based
goal with 10 difficulty levels to choose from.
Segments Warm-Up 1 2 3 4
Segments are repeated until
selected time is reached
Cool Down
Time 4:00
90
30
90
30
4:00
Level 1 1.0 1.5 2.0 4.0 2.0 4.0 1.5 1.0
Level 2 1.0 1.5 2.0 4.5 2.0 4.5 1.5 1.0
Level 3 1.3 1.9 2.5 5.0 2.5 5.0 1.9 1.3
Level 4 1.3 1.9 2.5 5.5 2.5 5.5 1.9 1.3
Level 5 1.5 2.3 3.0 6.0 3.0 6.0 2.3 1.5
Level 6 1.5 2.3 3.0 6.5 3.0 6.5 2.3 1.5
Level 7 1.8 2.6 3.5 7.0 3.5 7.0 2.6 1.8
Level 8 1.8 2.6 3.5 7.5 3.5 7.5 2.6 1.8
Level 9 2.0 3.0 4.0 8.0 4.0 8.0 3.0 2.0
Level 10 2.0 3.0 4.0 8.5 4.0 8.5 3.0 2.0
Segment Warm-Up 1 2
Segments are repeated until
selected time is reached
Cool Down
Time 4:00
90
30
4:00
Level 1
Incline 1.0 1.5 2.0 4.0 1.5 1.0
Speed 1.0 1.5 0.5 1.5 1.5 0
Level 2
Incline 1.0 1.5 2.0 4.5 1.5 1.0
Speed 1.5 2.5 3.0 6.5 2.5 1.5
Level 3
Incline 1.3 1.9 2.5 5.0 1.9 1.3
Speed 2.0 3.0 4.0 7.5 3.0 2.0
Level 4
Incline 1.3 1.9 2.5 5.5 1.9 1.3
Speed 2.0 3.0 4.0 8.5 3.0 2.0
Level 5
Incline 1.5 2.3 3.0 6.0 2.3 1.5
Speed 2.5 3.5 4.5 9.0 3.5 2.5
Level 6
Incline 1.5 2.3 3.0 6.5 2.3 1.5
Speed 2.5 3.5 4.5 10.0 3.5 2.5
Level 7
Incline 1.8 2.6 3.5 7.0 2.6 1.8
Speed 2.5 4.0 5.5 10.5 4.0 3.0
Level 8
Incline 1.8 2.6 3.5 7.5 2.6 1.8
Speed 3.0 4.0 5.5 11.5 4.0 3.0
Level 9
Incline 2.0 3.0 4.0 8.0 3.0 2.0
Speed 3.0 4.5 6.0 12.0 5.0 3.0
Level 10
Incline 2.0 3.0 4.0 8.5 3.0 2.0
Speed 3.0 4.5 6.0 12.0 5.0 3.0
4) STAMINA BUILDER: Promotes weight loss by increasing and decreasing the incline, while keeping you in your fat burning zone.
Segments are repeated until selected time is reached.
Segment Warm Up 1 2 3 4 5 6 Cool Down
Level 1 Seconds 60 60 30 30 30 30 60 120 120 120 120 120 4:00
35:00 Incline 2.0 2.0 3.0 3.0 3.0 3.0 3.0 4.0 2.0 4.0 3.0 4.0 3.0 2.0
Segment Warm Up 1 2 3 4 5 6 7 8 9 10 11 Cool Down
Level 2 Seconds 60 60 30 30 30 30 60 60 60 120 120 60 60 60 60 60 120 4:00
35:00 Incline 2.0 2.0 3.0 3.0 3.0 4.0 2.0 2.0 3.0 5.0 3.0 6.0 1.0 2.0 5.0 5.0 2.0 2.0 2.0
Segment Warm Up 1 2 3 4 5 6 7 8 9 10 11 12 Cool Down
Level 3 Seconds 60 60 30 30 30 30 60 60 120 60 60 120 60 60 120 60 60 120 4:00
35:00 Incline 2.0 2.0 3.0 3.0 3.0 3.0 1.0 2.0 5.0 1.0 2.0 6.0 2.0 3.0 6.0 2.0 3.0 7.0 3.0 2.0
Segment Warm Up 1 2 3 4 5 6 7 8 9 10 11 12 13 14 Cool Down
Level 4 Seconds 60 60 30 30 30 30 120 120 120 60 60 60 120 60 60 60 60 60 60 60 4:00
35:00 Incline 2.0 2.0 3.0 3.0 3.0 3.0 5.0 6.0 6.0 1.0 4.0 4.0 3.0 4.0 7.0 2.0 5.0 1.0 6.0 1.0 1.0 1.0
Segment Warm Up 1 2 3 4 5 6 7 8 9 10 11 Cool Down
Level 5 Seconds 60 60 30 30 30 30 60 60 60 120 120 60 60 60 60 60 120 4:00
50:00 Incline 2.0 2.0 3.0 3.0 3.0 3.0 2.0 2.0 3.0 5.0 3.0 6.0 1.0 2.0 5.0 5.0 2.0 2.0 2.0
Segment Warm Up 1 2 3 4 5 6 7 8 9 10 11 12 Cool Down
Level 6 Seconds 60 60 30 30 30 30 60 60 120 60 60 120 60 60 120 60 60 120 4:00
55:00 Incline 2.0 2.0 3.0 3.0 3.0 3.0 1.0 2.0 5.0 1.0 2.0 6.0 2.0 3.0 6.0 2.0 3.0 7.0 3.0 2.0
Segment Warm Up 1 2 3 4 5 6 7 8 9 10 11 12 13 14 Cool Down
Level 7 Seconds 60 60 30 30 30 30 120 120 120 60 60 60 120 60 60 60 60 60 60 60 4:00
60:00 Incline 2.0 2.0 3.0 3.0 4.0 4.0 5.0 6.0 7.0 1.0 4.0 4.0 3.0 4.0 7.0 2.0 5.0 1.0 6.0 1.0 1.0 1.0
PROGRAM INFORMATION
NOTE: If speed or incline are changed during your workout, the remaining segments will be affected accordingly.
31AT_51AT_OM_Rev1_4.indd 24-25 8/29/11 8:59 AM
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