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1 to 9 minutes: A workout with a duration of less than 10 minutes is insufficient for the Hill program to complete all
four phases adequately. The program, therefore, condenses a workout of this duration at various stages.
10 to 19 minutes: The interval durations initially are set at 30 seconds for a 10-minute workout. For every minute
over 10, each interval increases by three seconds. A 15-minute workout consists of 20 intervals at 45 seconds
each.
20 to 99 minutes: All intervals last 60 seconds. If the user adds minutes to the pre-set duration while the workout is
in progress, the program adds hills and valleys that are identical to the first eight intervals of the Interval Training
phase. This pattern repeats until the workout is completed. See the chart in section 4.5 depicting the range of
incline percentages correlating to each “level” for this program.
R
ANDOM
The RANDOM program creates a terrain of hills and valleys that varies with each workout. More than one million
different patterns are possible. See the chart in section 4.5 depicting the range of incline percentages correlating to
each “level” for this program.
M
ANUAL
During a MANUAL workout, the program does not automatically change speed, incline, or time duration, as
selected by the user during the workout setup. The user can increase or lower these values, using the ARROW
keys. In this program, the user selects an incline percentage between 0 and 15%.
EZ I
NCLINE
W
ORKOUT
TM
In this incline-based workout, the gradual changes in elevation are extremely subtle, lowering perceived exertion.
The cardiovascular workout is effective, efficient, and enjoyable at the same time.
The program consists of one hill. The user determines the elevation of the peak during the setup. This peak is
reached after 75 percent of the workout is completed. Afterward, the incline gradually returns to zero percent.
NOTE: For workouts that are longer than 16 minutes, the level can be changed to any desired value. For workouts
that are shorter than 16 minutes, the the level selection is limited.
S
PORT
T
RAINING
W
ORKOUT
TM
This program simulates outdoor conditions that a runner would experience. The baseline level is a 1.5-percent
grade, which simulates running on flat ground. A zero-percent grade simulates running downhill. Inclines last
between 30 and 60 seconds. See the chart in section 4.5 depicting the range of incline percentages correlating to
each “level” for this program.
5K S
PORT
T
RAINING
W
ORKOUT
This program simulates conditions that a runner would experience when training for a 5-kilometer race. The
workout ends after the user completes 5 kilometers (3.1 miles).
10K S
PORT
T
RAINING
W
ORKOUT
This program simulates conditions that a runner would experience when training for a 10-kilometer race. The
workout ends after the user completes 10 kilometers (6.2 miles).