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GOAL PROGRAMS: A series of workouts that allow you to select a specific goal that you would like to
acheive.
5K: A workout with a fixed distance of 5 kilometers (3.1 miles). Incline is adjusted automatically throughout the workout.
You control the speed.
10K: A workout with a fixed distance of 10 kilometers (6.2 miles). Incline is adjusted automatically throughout the workout.
You control the speed.
DISTANCE
400
250
150
150
Level 1
1.0
2.0
2.5
3.5
Level 2
1.5
2.5
3.0
4.0
Level 3
2.0
3.0
3.5
4.5
Level 4
2.5
3.5
4.0
5.0
Level 5
3.0
4.0
4.5
5.5
Level 6
3.5
4.5
5.0
6.0
Level 7
4.0
5.0
5.5
6.5
Level 8
4.5
5.5
6.0
7.0
Level 9
5.0
6.0
6.5
7.5
Level 10
5.5
6.5
7.0
8.0
DISTANCE
200
200
100
200
Level 1
1.0
2.0
3.0
0.0
Level 2
1.5
2.5
3.5
0.0
Level 3
2.0
3.0
4.0
0.0
Level 4
2.5
3.5
4.5
0.0
Level 5
3.0
4.0
5.0
0.0
Level 6
3.5
4.5
5.5
0.0
Level 7
4.0
5.0
6.0
0.0
Level 8
4.5
5.5
6.5
0.0
Level 9
5.0
6.0
7.0
0.0
Level 10
5.5
6.5
7.5
0.0
5K (INCLINE CHANGES)
200
350
300
150
100
150
250
0.0
1.0
4.5
0.0
0.0
1.0
6.0
0.0
1.5
5.0
0.0
0.0
1.5
6.5
0.0
2.0
5.5
0.0
0.0
2.0
7.0
0.0
2.5
6.0
0.0
0.0
2.5
7.5
0.0
3.0
6.5
0.0
0.0
3.0
8.0
0.0
3.5
7.0
0.0
0.0
3.5
8.5
0.0
4.0
7.5
0.0
0.0
4.0
9.0
0.0
4.5
8.0
0.0
0.0
4.5
9.5
0.0
5.0
8.5
0.0
0.0
5.0
10.0
0.0
5.5
9.0
0.0
0.0
5.5
10.5
10K (CONTINUES FROM 5K CHART ABOVE)
300
150
150
200
200
200
200
1.0
4.0
3.0
0.0
1.0
1.0
6.0
1.5
4.5
3.5
0.0
1.5
1.5
6.5
2.0
5.0
4.0
0.0
2.0
2.0
7.0
2.5
5.5
4.5
0.0
2.5
2.5
7.5
3.0
6.0
5.0
0.0
3.0
3.0
8.0
3.5
6.5
5.5
0.0
3.5
3.5
8.5
4.0
7.0
6.0
0.0
4.0
4.0
9.0
4.5
7.5
6.5
0.0
4.5
4.5
9.5
5.0
8.0
7.0
0.0
5.0
5.0
10.0
5.5
8.5
7.5
0.0
5.5
5.5
10.5
200
200
250
250
150
100
200
0.0
1.0
5.0
1.0
0.0
1.0
6.0
0.0
1.5
5.5
1.5
0.0
1.5
6.5
0.0
2.0
6.0
2.0
0.0
2.0
7.0
0.0
2.5
6.5
2.5
0.0
2.5
7.5
0.0
3.0
7.0
3.0
0.0
3.0
8.0
0.0
3.5
7.5
3.5
0.0
3.5
8.5
0.0
4.0
8.0
4.0
0.0
4.0
9.0
0.0
4.5
8.5
4.5
0.0
4.5
9.5
0.0
5.0
9.0
5.0
0.0
5.0
10.0
0.0
5.5
9.5
5.5
0.0
5.5
10.5
350
150
200
200
200
150
150
1.0
4.0
0.0
1.0
1.0
5.0
2.0
1.5
4.5
0.0
1.5
1.5
5.5
2.5
2.0
5.0
0.0
2.0
2.0
6.0
3.0
2.5
5.5
0.0
2.5
2.5
6.5
3.5
3.0
6.0
0.0
3.0
3.0
7.0
4.0
3.5
6.5
0.0
3.5
3.5
7.5
4.5
4.0
7.0
0.0
4.0
4.0
8.0
5.0
4.5
7.5
0.0
4.5
4.5
8.5
5.5
5.0
8.0
0.0
5.0
5.0
9.0
6.0
5.5
8.5
0.0
5.5
5.5
9.5
6.5
100
200
200
200
100
100
300
3.0
0.0
1.0
4.0
0.0
0.5
1.0
3.5
0.0
1.5
4.5
0.0
1.0
1.5
4.0
0.0
2.0
5.0
0.0
1.5
2.0
4.5
0.0
2.5
5.5
0.0
2.0
2.5
5.0
0.0
3.0
6.0
0.0
2.5
3.0
5.5
0.0
3.5
6.5
0.0
3.0
3.5
6.0
0.0
4.0
7.0
0.0
3.5
4.0
6.5
0.0
4.5
7.5
0.0
4.0
4.5
7.0
0.0
5.0
8.0
0.0
4.5
5.0
7.5
0.0
5.5
8.5
0.0
5.0
5.5
200
300
200
150
250
200
200
0.0
1.0
3.0
2.0
0.0
0.5
1.0
0.0
1.5
3.5
2.5
0.0
1.0
1.5
0.0
2.0
4.0
3.0
0.0
1.5
2.0
0.0
2.5
4.5
3.5
0.0
2.0
2.5
0.0
3.0
5.0
4.0
0.0
2.5
3.0
0.0
3.5
5.5
4.5
0.0
3.0
3.5
0.0
4.0
6.0
5.0
0.0
3.5
4.0
0.0
4.5
6.5
5.5
0.0
4.0
4.5
0.0
5.0
7.0
6.0
0.0
4.5
5.0
0.0
5.5
7.5
6.5
0.0
5.0
5.5
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