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45-MINUTE CROSS-TRAIN (T3-5 ONLY)
Cross-training is a complete, varied workout designed to reduce the risk of stress-related injuries that can result from workouts limited
to one, repetitive activity. Competitive athletes use cross-training to keep their bodies in premier condition between seasons or events,
as well as to prepare for competition. The workout alternates between user-selected walk and jog speeds, beginning with a walk-
speed interval. The chart below lists the maximum and minimum speed and incline changes. The program concludes with a five-
minute cool-down.
• After entering weight during the setup, use either the SPEED or INCLINE ARROW keys to select a maximum walk speed, between
2.0 and 4.5 MPH (3.2 and 7.2 KPH), and press ENTER.
• Use either the SPEED or INCLINE keys to select a maximum jog speed, between 4.0 and 7.0 MPH (6.4 and 11.2 KPH), and press
ENTER.
• After selecting maximum walk and jog speeds, select a level, using the ARROW keys, and press ENTER.
The speed and level can be changed at any time during the workout; however, manual changes in speed are overridden by those
scheduled in the program.
45-Minute Cross-Train Program
Speed Incline
Time (minutes) Change (MPH/KPH) Time (minutes) Change (%) based on level
5.0 Jog 5.0 -0.9 to -9.5
10.0 Walk 10.0 +0.5 to +3.1
20.0 Jog 15.0 +0.4 to +6.4
25.0 Walk 20.0 -0.9 to -9.5
35.0 Jog 25.0 +0.6 to +3.1
40.0 Walk 30.0 +0.3 to +6.4
45.0 Cool-down 35.0 -0.9 to -9.5
40.0 +0.6 to +3.1
Percent incline changes are lower at lower levels and higher at higher levels.