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Base Speed / Base Elevation Peak Speed / Peak Elevation
mph % grade mph % grade
Level 1 3.2 0% 6.5 0%
2 3.4 0% 7.0 0%
3 3.6 0% 7.5 0%
4 4.8 0% 8.0 0%
5 4.0 0% 8.5 0%
6 4.2 0% 9.0 0%
7 4.4 0% 9.5 0%
8 4.6 0% 10.0 0%
9 4.8 0% 10.5 0%
10 5.0 0% 11.0 0%
Cybex 445T Treadmill Owner’s Manual
Operation
Page 3-10
Speed Interval 1 (P-1)
Program Overview
This program is designed to introduce an individual to incorporating running into their training.
The program uses exclusively 0% incline with a repeating 1:2 work to rest ratio. Each work
segment lasts 30 seconds and each rest segment lasts 60 seconds. The speeds during the
rest segments are at a walking pace while the speeds in the work segments are approximately
double the rest speed. Figure 5.