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3) HILLS: Simulates running up and down hills to improve stamina.
Segment Warm Up 1 2 3 4 5 6 7 8
Segments 1–8
repeat until target
is complete
Time 4:00 Mins 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec
Incline 1 1.5 2 2.5 3 3.5 4 3.5 3 2.5
4) WEIGHT LOSS: Promotes weight loss by increasing and decreasing the speed, while keeping you in your fat burning zone.
Segment Warm Up 1 2 3 4 5 6 7 8
Segments 1–8
repeat until target
is complete
Time 4:00 Mins
30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec
Incline 0 0.5 1.5 1.5 1 0.5 0.5 0.5 1 1.5
Speed 1 1.5 2 2.5 3 3.5 4 3.5 3 2.5