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P4 — Speed Challenge Program
The P4 Speed Challenge Program is a thirty-minute, high-intensity walking workout designed
to improve your cardiorespiratory system and increase your muscle workload capability. P4
uses changes in intensity to exercise your body at near maximum capacity for short time
intervals. If you are training for road races or other high-energy sports, the P4 program will
help you shave minutes off your race times.
Program Profile — The P4 program consists of an initial eight-minute warm-up of relatively
mild increases and decreases in both speed and incline. This is followed by a series of four
five-minute super-intervals consisting of one steady incline and a substantial increase in
speed.
Each of these four intervals lasts for five minutes: two minutes at the high speed followed by
three minutes at a 30% speed slowdown to allow you to “catch your breath” before
increasing the speed once again.
At the time of the speed increase, your walking speed increases to 12% faster than your P1
peak speed at your maximum P1 grade. At the end of the four super-intervals, a two-minute
cool-down period slows the treadmill and returns to 0% grade.
Choose a level that reflects your fitness level as determined in the P1 Fitness Test program.
Program Results — The P4 Speed Challenge program is one of the most challenging
workouts offered by your 710T. It is designed to push you to the limit to improve your walking
speed.
If you are just starting your fitness walking program, this workout may be too much for you. In
that case, you can cut your P4 workouts short at any point until you feel comfortable
completing the full thirty-minute workout. Don't forget to allow yourself a three to five-minute
cool-down period if you leave the program before it is complete.
Even one P4 workout a week strengthens the cardiorespiratory system, enabling your
muscles to accept higher workloads and thus increase your normal walking speed.
Cybex 710T Treadmill Owner’s Manual
Page 3-14