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PROGRAM INfORMATION
5) WEIGHT lOSS: Promotes weight
Level 1
loss by increasing and decreasing
Level 2
the speed and incline, while keeping
you in your fat burning zone. Speed
Level 3
and Incline changes, segments repeat
Level 4
every 30 seconds.
Level 5
Level 6
Level 7
6) GOlf COURSE: Simulates various
Level 8
inclines and yardages for holes on a
Level 9
golf course, with four 9-hole courses
and four 18-hole courses. Distance-
Level 10
based goal.
Segment
1
2
Incline
0.0
1.0
Tee 1
Distance
309 359 283 256 113 387
Incline
0.0
1.0
Tee 2
Distance
331 427 330 295 129 466
Incline
0.0
1.0
Tee 3
Distance
345 460 337 308 142 484
Incline
0.0
1.0
Tee 4
Distance
376 502 374 327 187 500 106 416 462
Incline
0.0
1.0
Tee 5
Distance
309 359 283 256 113 387
Incline
0.0
1.0
Tee 6
Distance
331 427 330 295 129 466
Incline
0.0
1.0
Tee 7
Distance
345 460 337 308 142 484
Incline
0.0
1.0
22
Tee 8
Distance
376 502 374 327 187 500 106 416 462 430 373 201 393 572 396 401 178 543
71AT_OM_Rev1_6.indd 22-23
Segment
Warm Up
1
2
3
4
5
6
Time
4:00
Each segment is 30 seconds
min
Incline
0.0
0.5
1.5
1.5
1.0
0.5
0.5
0.5
1.0
Speed
1.0
1.5
2.0
2.5
3.0
3.5
4.0
3.5
3.0
Incline
0.0
0.5
1.5
1.5
1.0
0.5
1.0
0.5
1.0
Speed
1.3
1.9
2.5
3.0
3.5
4.0
4.5
4.0
3.5
Incline
0.5
1.0
2.0
2.0
1.5
1.0
1.0
1.0
1.5
Speed
1.5
2.3
3.0
3.5
4.0
4.5
5.0
4.5
4.0
Incline
0.5
1.0
2.0
2.0
1.5
1.0
1.0
1.0
1.5
Speed
1.8
2.6
3.5
4.0
4.5
5.0
5.5
5.0
4.5
Incline
1.0
1.5
2.5
2.5
2.0
1.5
1.5
1.5
2.0
Speed
2.0
3.0
4.0
4.5
5.0
5.5
6.0
5.5
5.0
Incline
1.0
1.5
2.5
2.5
2.0
1.5
1.5
1.5
2.0
Speed
2.3
3.4
4.5
5.0
5.5
6.0
6.5
6.0
5.5
Incline
1.5
2.0
3.0
3.0
2.5
2.0
2.0
2.0
2.5
Speed
2.5
3.8
5.0
5.5
6.0
6.5
7.0
6.5
6.0
Incline
1.5
2.0
3.0
3.0
2.5
2.0
2.0
2.0
2.5
Speed
2.8
4.1
5.5
6.0
6.5
7.0
7.5
7.0
6.5
Incline
2.0
2.5
3.5
3.5
3.0
2.5
2.5
2.5
3.0
Speed
3.0
4.5
6.0
6.5
7.0
7.5
8.0
7.5
7.0
Incline
2.0
2.5
3.5
3.5
3.0
2.5
2.5
2.5
3.0
Speed
3.3
4.9
6.5
7.0
7.5
8.0
8.5
8.0
7.5
9-Hole golf Course
18-Hole golf Course
3
4
5
6
7
8
9
10
11
12
13
14
15
2.0
3.0
2.5
1.0
2.0
2.5
1.5
91
351 333
2.0
3.0
2.5
1.0
2.0
2.5
1.5
97
369 431
2.0
3.0
2.5
1.0
2.0
2.5
1.5
97
389 441
2.0
3.0
2.5
1.0
2.0
2.5
1.5
2.0
3.0
2.5
1.0
2.0
2.5
1.5
3.5
2.5
2.0
4.0
2.5
3.0
91
351 333 301 301 165 288 434 312 310 150 455
2.0
3.0
2.5
1.0
2.0
2.5
1.5
3.5
2.5
2.0
4.0
2.5
3.0
97
369 431 407 339 179 368 548 349 376 166 509
2.0
3.0
2.5
1.0
2.0
2.5
1.5
3.5
2.5
2.0
4.0
2.5
3.0
97
389 441 413 349 187 376 560 373 383 172 532
2.0
3.0
2.5
1.0
2.0
2.5
1.5
3.5
2.5
2.0
4.0
2.5
3.0
7
8
Cool Down
4:00
min
1.5
0.5
0.0
7) fOOT HIllS: Simulates a hill
2.5
2.3
1.5
ascent and descent. This program
1.5
0.5
0.0
helps tone muscle and improve
3.0
2.6
1.8
2.0
1.0
0.5
cardiovascular ability. Incline
3.5
3.0
2.0
changes and segments repeat
2.0
1.0
0.5
every 30 seconds.
4.0
3.4
2.3
2.5
1.5
1.0
4.5
3.8
2.5
2.5
1.5
1.0
5.0
4.1
2.8
3.0
2.0
1.5
5.5
4.5
3.0
8) MOUNTAIN ClIMb: A more-
3.0
2.0
1.5
6.0
4.9
3.3
intense version of FOOT HILLS.
3.5
2.5
2.0
Simulates a mountain ascent and
6.5
5.3
3.5
descent. This program helps tone
3.5
2.5
2.0
7.0
5.6
3.8
muscle and improve cardiovascular
ability. Incline changes and
segments repeat every 30 seconds.
Total
16
17
18
Distance
2482 ft.
2875 ft.
3003 ft.
3250 ft.
2.0
5.0
2.0
5198 ft.
2.0
5.0
2.0
6116 ft.
2.0
5.0
2.0
6348 ft.
2.0
5.0
2.0
6737 ft.
Segment
Warm Up
1
2
3
4
5
6
7
8
9
10 11 12 13 14 15
Time
4:00
Each segment is 30 seconds
min
Level 1
0.0 1.0 0.0 1.0 1.0 3.0 1.0 3.0 2.0 3.0 2.0 4.0 2.0 3.0 2.0 3.0 1.0 1.0 1.0 1.0 0.0 1.0 0.0
Level 2
0.0 1.0 0.0 1.0 1.0 3.0 2.0 3.0 2.0 3.0 3.0 4.0 3.0 3.0 2.0 3.0 2.0 3.0 1.0 1.0 0.0 1.0 0.0
Level 3
1.0 1.0 1.0 1.0 2.0 4.0 2.0 4.0 3.0 4.0 3.0 4.0 3.0 4.0 3.0 4.0 2.0 4.0 2.0 1.0 1.0 1.0 1.0
Level 4
1.0 1.0 1.0 1.0 2.0 4.0 3.0 4.0 3.0 4.0 3.0 4.0 3.0 4.0 3.0 4.0 3.0 4.0 2.0 1.0 1.0 1.0 1.0
Level 5
1.0 2.0 1.0 2.0 2.0 4.0 2.0 4.0 3.0 4.0 3.0 5.0 3.0 4.0 3.0 4.0 2.0 4.0 2.0 2.0 1.0 2.0 1.0
Level 6
1.0 2.0 1.0 2.0 2.0 4.0 3.0 4.0 3.0 4.0 4.0 5.0 4.0 4.0 3.0 4.0 3.0 4.0 2.0 2.0 1.0 2.0 1.0
Level 7
2.0 2.0 2.0 2.0 3.0 5.0 4.0 5.0 4.0 5.0 4.0 5.0 4.0 5.0 4.0 5.0 3.0 5.0 3.0 2.0 1.0 2.0 1.0
Level 8
2.0 2.0 2.0 2.0 3.0 5.0 4.0 5.0 4.0 5.0 4.0 5.0 4.0 5.0 4.0 5.0 4.0 5.0 3.0 2.0 2.0 2.0 2.0
Level 9
2.0 3.0 2.0 3.0 3.0 5.0 3.0 5.0 4.0 5.0 4.0 6.0 4.0 5.0 4.0 5.0 3.0 5.0 3.0 3.0 2.0 3.0 2.0
Level 10
2.0 3.0 2.0 3.0 3.0 5.0 4.0 5.0 4.0 5.0 5.0 6.0 5.0 5.0 4.0 5.0 4.0 5.0 3.0 3.0 2.0 3.0 2.0
Segment
Warm Up
1
2
3
4
5
6
7
Time
4:00
Each segment is 30 seconds
min
Level 1
0.0
0.0
1.0
1.5
2.0
2.5
3.0
3.0
2.5
Level 2
0.0
0.0
1.5
2.0
2.5
3.0
3.5
3.5
3.0
Level 3
0.0
1.0
2.0
2.5
3.0
3.5
4.0
4.0
3.5
Level 4
0.0
1.5
2.5
3.0
3.5
4.0
4.5
4.5
4.0
Level 5
0.0
1.5
3.0
3.5
4.0
4.5
5.0
5.0
4.5
Level 6
0.0
1.5
3.5
4.0
4.5
5.0
5.5
5.5
5.0
Level 7
0.0
1.5
4.0
4.5
5.0
5.5
6.0
6.0
5.5
Level 8
0.0
2.0
4.5
5.0
5.5
6.0
6.5
6.5
6.0
Level 9
0.0
2.0
5.0
5.5
6.0
6.5
7.0
7.0
6.5
Level 10
0.0
2.0
5.5
6.0
6.5
7.0
7.5
7.5
7.0
Cool Down
4:00
min
8
9
10
Cool Down
4:00
min
2.0
1.5
1.0
0.0
0.0
2.5
2.0
1.5
0.0
0.0
3.0
2.5
2.0
1.0
0.0
3.5
3.0
2.5
1.5
0.0
4.0
3.5
3.0
1.5
0.0
4.5
4.0
3.5
1.5
0.0
5.0
4.5
4.0
1.5
0.0
5.5
5.0
4.5
2.0
0.0
6.0
5.5
5.0
2.0
0.0
6.5
6.0
5.5
2.0
0.0
23
8/31/11 1:40 PM
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