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5.3AT PROGRAM INFORMATION
7-8) 5K/10K: Programs that allow
Segment Warm Up
you to set and work toward
Incline
a distance goal. Treadmill
Level 1
Level 2
automatically adjusts incline to
Level 3
5.3AT
simulate running on an actual
Level 4
course. Incline changes and all
Level 5
Level 6
segments are 0.16 Km.
Level 7
Level 8
Level 9
Level 10 2.0
9) TRAIL RUN: Simulates climbing
mountains by increasing and decreasing
the incline. Time-based goal with 10
difficulty levels to choose from.
10) TRAIL CLIMB: This high-intensity
ascending cardio program gives you a
solid and varied workout with 10 different
challenge levels.
24
AFG14_OM_5.3AT_7.3AT_Rev1_3.indd 24-25
5K / 10K - INCLINE ONLY
1
2
3
4
5
6
7
8
9
10
11
12
4:00
Each segment is 0.16
Km
min
0.0
0.5
1.0 3.0 1.0 3.0 2.0 3.0 2.0 3.5 2.0 3.0 2.0 3.0 1.0 3.0 1.0
0.0
0.5
1.0 3.0 2.0 3.0 2.0 3.0 2.5 3.5 2.5 3.0 2.0 3.0 2.0 3.0 1.0
0.5
1.0
1.5 3.5 1.5 3.5 2.5 3.5 2.5 4.0 2.5 3.5 2.5 3.5 1.5 3.5 1.5
0.5
1.0
1.5 3.5 2.5 3.5 2.5 3.5 3.0 4.0 3.0 3.5 2.5 3.5 2.5 3.5 1.5
1.0
1.5
2.0 4.0 2.0 4.0 3.0 4.0 3.0 4.5 3.0 4.0 3.0 4.0 2.0 4.0 2.0
1.0
1.5
2.0 4.0 3.0 4.0 3.0 4.0 3.5 4.5 3.5 4.0 3.0 4.0 3.0 4.0 2.0
1.5
2.0
2.5 4.5 2.5 4.5 3.5 4.5 3.5 5.0 3.5 4.5 3.5 4.5 2.5 4.5 2.5
1.5
2.0
2.5 4.5 3.5 4.5 3.5 4.5 4.0 5.0 4.0 4.5 3.5 4.5 3.5 4.5 2.5
2.0
2.5
3.0 5.0 3.0 5.0 4.0 5.0 4.0 5.5 4.0 5.0 4.0 5.0 3.0 5.0 3.0
2.5
3.0 5.0 4.0 5.0 4.0 5.0 4.5 5.5 4.5 5.0 4.0 5.0 4.0 5.0 3.0
TRAIL RUN - INCLINE CHANGES
Segment
Warm Up
Program Segments - Repeat
Seconds
4:00
30 60 60 30 30 60 30 60 60 30 30 60
min
Level 1
1
1
1
1
3
1
1
3
3
1
3
1
1
3
Level 2
1
1
1
2
3
1
1
3
3
1
3
1
1
3
Level 3
1
1
1
2
4
2
2
4
4
2
4
2
2
4
Level 4
1
1
1
3
4
2
2
4
4
2
4
2
2
4
Level 5
1
2
3
3
5
3
3
5
5
3
5
3
3
5
Level 6
1
2
3
4
5
3
3
5
5
3
5
3
3
5
Level 7
1
2
3
4
6
4
4
6
6
4
6
4
4
6
Level 8
1
2
3
5
6
4
4
6
6
4
6
4
4
6
Level 9
2
2
3
5
7
5
5
7
7
5
7
5
5
7
Level 10
2
2
4
6
7
5
5
7
7
5
7
5
5
7
TRAIL CLIMB - INCLINE ONLY
Segment
Warm Up
Program Segments - Repeat
Seconds
4:00
30 60 60 30 30 60 30 60 60 30 30 60
min
Level 1
1
1
2
3
5
5
6
6
6
6
6
6
6
7
Level 2
1
1
2
4
5
6
6
6
6
6
7
7
7
8
Level 3
1
1
1
1
6
6
6
7
8
8
8
7
8
8
Level 4
1
1
1
1
6
6
6
6
7
8
8
9
9
9
Level 5
1
1
1
2
5
6
6
6
7
8
9
9
9
9
Level 6
2
2
2
3
5
6
6
6
7
8
9
9
10 10 10 10
Level 7
2
3
3
4
6
6
6
6
7
7
8
9
9
10 11 11
Level 8
2
3
4
4
6
6
6
7
7
8
8
9
9
10 11 11
Level 9
2
4
4
5
7
7
7
8
8
9
9
9
10 11 12 12
Level 10 3
4
5
6
7
7
8
8
9
9
9
10 11 11 12 12
11) THE TOUR: Get the ultimate cardio
workout as you gradually build to a high
13
14
15 Cool Down
pace and elevation with 10 challenge
4:00
min
levels. Time-based goal.
0.5
0.0
0.5
0.0
1.0
0.5
1.0
0.5
1.5
1.0
1.5
1.0
2.0
1.5
2.0
1.5
2.5
2.0
2.5
2.0
12) MAX CARDIO: Keep burning fat long
Cool Down
after your workout with high- and low-
4:00
min
intensity intervals that keep the heart
3
1
1
1
1
1
rate up while improving endurance and
3
1
2
1
1
1
4
2
2
1
1
1
conditioning.
4
2
3
1
1
1
5
3
3
3
2
1
5
3
4
3
2
1
6
4
4
3
2
1
6
4
5
3
2
1
7
5
5
3
2
2
7
5
6
4
2
2
Cool Down
4:00
min
7
7
3
2
1
1
8
8
4
2
1
1
7
8
1
1
1
1
9
9
1
1
1
1
10 10
1
2
2
1
2
1
1
1
2
2
1
1
3
2
1
1
3
2
1
1
4
2
1
1
THE TOUR - INCLINE ONLY
Segment
Warm Up
Program Segments - Repeat
Seconds
4:00
60 60 60 60 60 60 60 60 60 60 60 60
min
Level 1
1
1
1
1
3
3
3
3
4
4
4
4
3
3
Level 2
1
1
2
2
4
4
4
4
5
5
5
5
4
4
Level 3
1
1
2
2
4
4
6
6
6
6
6
6
6
6
Level 4
1
1
3
3
5
5
6
6
7
8
8
7
6
6
Level 5
2
2
2
2
6
6
7
7
8
8
8
8
7
7
Level 6
2
2
3
3
6
6
8
8
8
9
9
8
8
8
Level 7
3
3
3
3
7
7
8
8
9
9
9
9
8
8
Level 8
3
3
3
3
8
8
9
9
9
10 10
9
9
9
Level 9
3
3
3
3
8
8
9
9
10 11 12 10
9
9
Level 10
3
3
3
3
9
9
10 10 11 12 12 12 10 10
MAX CARDIO - INCLINE ONLY
Segment
Warm Up
Program Segments - Repeat
Seconds
4:00
90
30
90
30
90
30
90
30
min
Level 1
1
1
1
1
2
3
3
4
4
5
6
Level 2
1
1
1
1
1
2
1
2
1
4
1
Level 3
1
1
2
2
1
3
1
3
1
4
1
Level 4
1
1
2
2
2
4
2
4
2
5
2
Level 5
1
1
3
3
3
6
3
6
3
6
3
Level 6
2
2
2
2
4
7
4
7
4
8
4
Level 7
2
2
3
3
5
8
5
8
6
9
6
Level 8
3
3
3
3
6
9
6
9
6
9
6
Level 9
3
3
3
3
6
9
6
9
7
10
7
10
Level 10
3
3
3
3
8
10
8
10
8
11
8
11
Cool Down
4:00
min
3
3
2
2
1
1
4
4
2
2
1
1
4
4
2
2
1
1
5
5
2
2
1
1
5.3AT
6
6
3
3
2
2
6
6
3
3
2
2
7
7
3
3
3
3
8
8
3
3
3
3
8
8
3
3
3
3
9
9
3
3
3
3
Cool Down
4:00
min
6
2
2
1
1
4
2
2
1
1
4
2
2
1
1
5
2
2
1
1
6
3
3
2
2
8
3
3
2
2
9
3
3
3
3
9
3
3
3
3
3
3
3
3
3
3
3
3
25
7/31/14 4:34 PM
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