JLL T550 Troubleshooting guide

TREADMILL PROGRAM GUIDE
30 PRESET PROGRAMS

• You should consult your physician, doctor or other health care professional before starting or taking part in any of our
workout guides. It is your responsibility to evaluate your own health before taking part or performing any physical
activity you may see associated with JLL Fitness Ltd.
• Always seek professional advice before changing your diet or starting any exercise program.
• JLL Fitness Ltd is not liable for any injuries or damages that may occur when using our content for tness purposes.
• Users must be cautious when using the top speeds on this treadmill. Although the machine has a top speed of 18
km/h, for safety reasons, JLL Fitness Ltd does not recommend exceeding 16 km/h.
• Advanced category programs are designed for advanced/professional runners. The treadmill runs at a high speed on
these programs so users MUST be condent that they can run at this level.
• By reading this you assume full responsibility for any injuries or changes to your physical wellbeing. You waive all
rights and release JLL Fitness Ltd of blame from any injuries or damages to property that may occur whilst following
our advice.
• This guide offers health and tness advice that is designed for educational purposes only. We provide this content
purely as advice and should not be used as a substitute or replacement for professional advice.
• JLL Fitness Ltd are NOT qualied or licensed health professionals, tness instructors or personal trainers. The content
we produce is created as suggestions or advice from a personal point of view.
DISCLAIMER

CONTENTS
- About programs
- Custom programs
- How to customise programs
- Preset programs
- Progress plan
- HIIT
- Walking
- 2KM Time Trial
- Sports Simulation
p. 4
p. 5
p. 5
p. 6
p. 6
p. 15
p. 17
p. 19
p. 22

4
Many people use treadmills in different ways. Treadmills can be used as the main foundation for a workout or can be
used to warm up, cool down, rehabilitate and much more. Treadmill programs are a great way to keep track of your
tness and give you goals to aim for as you improve or maintain your tness. Choosing the right program is important
depending on what you want to achieve with your treadmill.
Each program is split into 10 sections of 200 metres in which a variety of speed and inclines change which improves
burning calories, building strength and improving stamina and endurance. The program will loop when it nishes its
2000 metre duration.
ABOUT PROGRAMS
SPEED ONLY
CHARTS LEGEND
PROGRAM TYPES
INCLINE ONLY SPEED & INCLINE
Speed Incline Speed Change Indicator Speed & Incline Change Indicator
Recommended Maximum Speed Maximum Incline Limit Incline Change Indicator High Speed/Incline Warning

5
CUSTOM PROGRAMS
Press SET button 5 times
SET
X5
START STOP
Press +/- button to amend
the desired heart-rate
Press START button to start
or STOP to cancel
Make sure the chest strap is worn
securely while exercising in this
program
HEART-RATE CONTROL PROGRAM
Press SET button until the
desired parameter ashes
SET
X5
START STOP
Press +/- button to amend
the distance
Press START button to start
or STOP to cancel
When the distance has counted
down to zero the treadmill will
beep and come to a stop
TARGET DISTANCE PROGRAM
SET
X5
START STOP
Press +/- button to amend
the time
Press START button to start
or STOP to cancel
When the time has counted down
to zero the treadmill will beep and
come to a stop
TARGET TIME PROGRAM
Press SET button until the
desired parameter ashes

6
At JLL we have designed and created specic programs to help you achieve your tness goals. Our programs have been
extensively tested by our team to provide you with the best treadmill programs for your tness level. We took a lot of
feedback on board to shape, change and create these treadmill programs that suit the needs of any user.
PRESET PROGRAMS
PROGRESS PLAN
Our progress plan is divided into 3 categories: Beginner, Intermediate and Advanced. So no matter what your tness
level is, there is a program for you. We’ve designed our programs so you can see physical progress as you work your
way through each program level.
1. BEGINNER’S WALK
TYPE: Speed & Incline
Ideal for those completely new to a treadmill, this program allows you to take a slow
start and gradually get accustomed to moving on a treadmill. This workout will take you
through various walking paces at different inclines to work those leg muscles.
DURATION: 24min 33sec
* Based on the average male and female weight in the UK.
PROGRESS PLAN
CATEGORY: Beginner
WORKOUT DESCRIPTION
CALORIES*: 192 150
DETAILED TABLE
SECTION 1 2 3 4 5 6 7 8 9 10
SPEED 3.6 km/h 5 km/h 6 km/h 7 km/h 5 km/h 6 km/h 5 km/h 6 km/h 4 km/h 3.8 km/h
INCLINE 1 2 2 4 5 6 7 8 9 10

7
2. BEGINNER’S SPRINTS
TYPE: Speed & Incline
Now combining speed and incline with higher speeds. This workout will get your heart
pumping and is great way to burn calories. Alternating between walking and sprinting
whilst feeling the burn from the incline.
DURATION: 18min 26sec
* Based on the average male and female weight in the UK.
PROGRESS PLAN
CATEGORY: Beginner
WORKOUT DESCRIPTION
CALORIES*: 334 261
SECTION 1 2 3 4 5 6 7 8 9 10
SPEED 3.7 km/h 16 km/h 4 km/h 16 km/h 4 km/h 16 km/h 4 km/h 16 km/h 4 km/h 16 km/h
INCLINE 10 9 8 7 6 5 4 3 2 1
DETAILED TABLE
3. BEGINNER’S RUN
TYPE: Speed & Incline
This programs aims to bring you from a walk to a jog to a sprint gradually, getting your
body use to sustaining and building speed. Pushing through new barriers as a beginner.
DURATION: 18min 10sec
* Based on the average male and female weight in the UK.
PROGRESS PLAN
CATEGORY: Beginner
WORKOUT DESCRIPTION
CALORIES*: 207 162
SECTION 1 2 3 4 5 6 7 8 9 10
SPEED 3.8 km/h 5 km/h 8 km/h 10 km/h 12 km/h 13 km/h 16 km/h 4 km/h 5 km/h 6 km/h
INCLINE 3 4 5 6 7 8 9 10 11 12
DETAILED TABLE

ABOUT PROGRAMS
Lorem ipsum dolor sit amet, consectetur adipiscing elit. Fusce eget bibendum dolor. Duis eu tincidunt erat. Curabitur ac iaculis est,
sit amet ultricies neque. Morbi velit magna, posuere sed tempus non, mattis quis nibh. Aliquam non arcu quis erat vulputate sodales.
Sed vitae felis fermentum, congue magna in, aliquet sem. Aliquam erat volutpat. Ut ac odio purus. Sed nibus auctor erat, at maximus
leo suscipit vel. Vestibulum et dictum augue, a elementum purus. Ut lobortis mauris in libero congue, ut ultrices sapien aliquet. Donec
tristique pulvinar augue vel congue. Aenean condimentum scelerisque nisl. Ut dapibus libero in rhoncus gravida. Nunc facilisis ultricies
orci, a pharetra tellus tempus eget.
For more information visit: www.jlltness.co.uk/programs/custom
8
4. SPEED INTRODUCTION
200 400 600 800 1000 1200 1400 1600 1800 2000
0
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13
12
11
10
9
8
7
6
5
4
3
2
1
REC. MAX. SPEED
TYPE: Speed Only
Introduce yourself to speed training with this program. The gradual increase in speed
is great for getting you used to running at a quick pace on a treadmill. Because of the
intervals of increased speed, this program is great for fat burning.
DURATION: 18min 03sec
* Based on the average male and female weight in the UK.
PROGRESS PLAN
CATEGORY: Beginner
WORKOUT DESCRIPTION
CALORIES*: 178 148
SECTION 1 2 3 4 5 6 7 8 9 10
SPEED 5 km/h 5 km/h 6 km/h 7 km/h 8 km/h 9 km/h 9 km/h 8 km/h 7 km/h 6 km/h
DETAILED TABLE
5. ROLLING HILLS
200 400 600 800 1000 1200 1400 1600 1800 2000
0
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20
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1
MAX.INCLINE
TYPE: Incline Only
This program alternates between low levels of incline to recreate walking or running on
hills. Using incline activates stabiliser muscles in your legs, so your lower body gets a
good workout. Use this program to burn fat and build muscle in your calves and thighs.
Speed is to be set by the user on all Incline Only programs. Due to this, we cannot estimate calories burned or the duration of the program.
PROGRESS PLAN
CATEGORY: Beginner
WORKOUT DESCRIPTION
SECTION 1 2 3 4 5 6 7 8 9 10
INCLINE 0 7 5 7 5 7 5 7 5 7
DETAILED TABLE

ABOUT PROGRAMS
Lorem ipsum dolor sit amet, consectetur adipiscing elit. Fusce eget bibendum dolor. Duis eu tincidunt erat. Curabitur ac iaculis est,
sit amet ultricies neque. Morbi velit magna, posuere sed tempus non, mattis quis nibh. Aliquam non arcu quis erat vulputate sodales.
Sed vitae felis fermentum, congue magna in, aliquet sem. Aliquam erat volutpat. Ut ac odio purus. Sed nibus auctor erat, at maximus
leo suscipit vel. Vestibulum et dictum augue, a elementum purus. Ut lobortis mauris in libero congue, ut ultrices sapien aliquet. Donec
tristique pulvinar augue vel congue. Aenean condimentum scelerisque nisl. Ut dapibus libero in rhoncus gravida. Nunc facilisis ultricies
orci, a pharetra tellus tempus eget.
For more information visit: www.jlltness.co.uk/programs/custom
9
6. HILL ENDURANCE
200 400 600 800 1000 1200 1400 1600 1800 2000
0
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20
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1
MAX.INCLINE
REC. MAX. SPEED
TYPE: Speed & Incline
Combine both speed and intervals with the Hill Endurance program. The constant
speed and alternating levels of incline is great for building stamina and endurance,
training you to run for longer.
DURATION: 18min 22sec
* Based on the average male and female weight in the UK.
PROGRESS PLAN
CATEGORY: Beginner
WORKOUT DESCRIPTION
CALORIES*: 208 175
SECTION 1 2 3 4 5 6 7 8 9 10
SPEED 5 km/h 5 km/h 6 km/h 7 km/h 8 km/h 8 km/h 8 km/h 8 km/h 7 km/h 6 km/h
INCLINE 1 2 2 4 5 7 5 7 4 2
DETAILED TABLE
7. FAST HILLS
200 400 600 800 1000 1200 1400 1600 1800 2000
0
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20
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5
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1
MAX.INCLINE
REC. MAX. SPEED
TYPE: Speed & Incline
The Fast Hills program uses lower levels of incline but higher speeds to recreate the
feeling of hill running. This program is ideal for fat burning and building lean lower
body muscle.
DURATION: 19min 32sec
* Based on the average male and female weight in the UK.
PROGRESS PLAN
CATEGORY: Beginner
WORKOUT DESCRIPTION
CALORIES*: 202 169
SECTION 1 2 3 4 5 6 7 8 9 10
SPEED 7 km/h 8 km/h 9 km/h 8 km/h 7 km/h 5 km/h 5 km/h 5 km/h 5 km/h 6 km/h
INCLINE 1 2 2 4 5 5 6 7 4 2
DETAILED TABLE

10
8. POSITIVE SPLIT SPRINT
200 400 600 800 1000 1200 1400 1600 1800 2000
0
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REC. MAX. SPEED
TYPE: Speed Only
Produce a positive split with this program as you power through the rst half and
use the second half to recover. Watch out for that sprint at the end though! Use this
program to improve your overall speed and to burn fat.
DURATION: 14min 46sec
* Based on the average male and female weight in the UK.
PROGRESS PLAN
CATEGORY: Intermediate
WORKOUT DESCRIPTION
CALORIES*: 188 157
SECTION 1 2 3 4 5 6 7 8 9 10
SPEED 5 km/h 14 km/h 14 km/h 12 km/h 11 km/h 9 km/h 7 km/h 6 km/h 5 km/h 14 km/h
DETAILED TABLE
9. MOUNTAIN CLIMBER
200 400 600 800 1000 1200 1400 1600 1800 2000
0
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MAX.INCLINE
TYPE: Incline Only
The Mountain Climber program takes incline training to the next level! Levels of incline
alternate to give you adequate times for recovery as you tackle steep inclines. Build
muscle in your calves, thighs and glutes with this program.
Speed is to be set by the user on all Incline Only programs. Due to this, we cannot estimate calories burned or the duration of the program.
PROGRESS PLAN
CATEGORY: Intermediate
WORKOUT DESCRIPTION
SECTION 1 2 3 4 5 6 7 8 9 10
INCLINE 0 13 13 11 13 13 11 13 13 11
DETAILED TABLE

11
10. MOUNTAIN RUNNER
200 400 600 800 1000 1200 1400 1600 1800 2000
0
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MAX.INCLINE
REC. MAX. SPEED
TYPE: Speed & Incline
Start quickly at low levels of incline and slow down as the incline increases. Use this
program for toning legs, burning fat and building lean muscle in the calves, thighs and
glutes. The high levels of incline are ideal for accelerating your heart-rate.
DURATION: 13min 15sec
* Based on the average male and female weight in the UK.
PROGRESS PLAN
CATEGORY: Intermediate
WORKOUT DESCRIPTION
CALORIES*: 242 202
SECTION 1 2 3 4 5 6 7 8 9 10
SPEED 9 km/h 13 km/h 14 km/h 8 km/h 10 km/h 8 km/h 8 km/h 7 km/h 8 km/h 8 km/h
INCLINE 1 5 5 7 10 7 10 13 10 7
DETAILED TABLE
11. UPHILL SPRINT
200 400 600 800 1000 1200 1400 1600 1800 2000
0
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MAX.INCLINE
REC. MAX. SPEED
TYPE: Speed & Incline
Use this program if you are serious about torching calories. The combination between
incline and speed will raise your heart-rate which will optimise fat burning. The incline
isn’t too high with this program so you can focus on producing great speed.
DURATION: 12min 35sec
* Based on the average male and female weight in the UK.
PROGRESS PLAN
CATEGORY: Intermediate
WORKOUT DESCRIPTION
CALORIES*: 238 194
SECTION 1 2 3 4 5 6 7 8 9 10
SPEED 8 km/h 7 km/h 8 km/h 9 km/h 10 km/h 10 km/h 11 km/h 12 km/h 14 km/h 12 km/h
INCLINE 0 5 5 7 10 10 7 8 3 6
DETAILED TABLE

12
12. EXPLOSIVE SPRINT
REC. MAX. SPEED
0
16
15
14
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12
11
10
9
8
7
6
5
4
3
2
1
200 400 600 800 1000 1200 1400 1600 1800 2000
TYPE: Speed Only
The clue is in the title! Hit top speed straight away and slowly decrease as you build up
to the nal sprint. Build explosive power and improve your overall speed as you push
yourself to your limits.
DURATION: 12min 01sec
* Based on the average male and female weight in the UK.
PROGRESS PLAN
CATEGORY: Advanced
WORKOUT DESCRIPTION
CALORIES*: 182 155
SECTION 1 2 3 4 5 6 7 8 9 10
SPEED 7 km/h 16 km/h 14 km/h 12 km/h 11 km/h 10 km/h 9 km/h 9 km/h 7 km/h 16 km/h
DETAILED TABLE
13. EVEREST CLIMBER
MAX.INCLINE
200 400 600 800 1000 1200 1400 1600 1800 2000
0
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1
TYPE: Incline Only
Don’t let the name intimidate you. This program will have you climbing the steepest
inclines to build lean muscle in your calves, glutes and thighs.
Speed is to be set by the user on all Incline Only programs. Due to this, we cannot estimate calories burned or the duration of the program.
PROGRESS PLAN
CATEGORY: Advanced
WORKOUT DESCRIPTION
SECTION 1 2 3 4 5 6 7 8 9 10
INCLINE 0 16 17 20 17 20 17 20 17 12
DETAILED TABLE

13
14. EVEREST RUNNER
MAX.INCLINE
REC. MAX. SPEED
200 400 600 800 1000 1200 1400 1600 1800 2000
0
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1
TYPE: Speed & Incline
Test your limits with the Everest Runner program. Running at steep inclines will raise
your heart-rate which will optimise fat burning. This program will also build explosive
power in your legs as you work your thighs, glutes and calves.
DURATION: 12min 10sec
* Based on the average male and female weight in the UK.
PROGRESS PLAN
CATEGORY: Advanced
WORKOUT DESCRIPTION
CALORIES*: 270 226
SECTION 1 2 3 4 5 6 7 8 9 10
SPEED 10 km/h 15 km/h 14 km/h 12 km/h 11 km/h 8 km/h 10 km/h 10 km/h 8 km/h 15 km/h
INCLINE 5 7 14 17 20 5 13 15 10 8
DETAILED TABLE

14
15. INTERVAL SPRINTS
MAX.INCLINE
REC. MAX. SPEED
200 400 600 800 1000 1200 1400 1600 1800 2000
0
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20
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1
TYPE: Speed & Incline
Focus on your speed with Interval Sprints. High levels of speed with intervals of rest
will increase your overall leg power. The added levels of increasing incline will push
you to your limits!
DURATION: 12min 09sec
* Based on the average male and female weight in the UK.
PROGRESS PLAN
CATEGORY: Advanced
WORKOUT DESCRIPTION
CALORIES*: 253 212
SECTION 1 2 3 4 5 6 7 8 9 10
SPEED 10 km/h 11 km/h 13 km/h 12 km/h 15 km/h 10 km/h 12 km/h 10 km/h 6 km/h 16 km/h
INCLINE 5 7 14 14 7 5 13 15 5 5
DETAILED TABLE
WARNING
Programs in the Advanced category may go up to speeds of 15 & 16 km/h. Users are urged to take caution when running
at this speed. Ensure that the safety clip is always attached.

15
HIIT stands for High Intensity Interval Training. These programs are made up of short periods of hard work followed by
a period of rest to allow yourself to recover. HIIT programs are popular because they are great for fat burning, building
lean muscle and what’s more, most of them take less than 20 minutes to complete. Once again, to consider every tness
level here we’ve provided HIIT programs at beginner, intermediate and advanced difculties.
Ready for some science? HIIT training works by increasing your heart-rate which increases the body’s need for oxygen
during the workout. This in turn creates an oxygen shortage which means your body asks for more oxygen during the
recovery period. All this results in your body burning more fat in a short amount of time, including burning calories hours
after you’ve nished the workout.
HIIT
16. BEGINNER HIIT
REC. MAX. SPEED
0
16
15
14
13
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11
10
9
8
7
6
5
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2
1
200 400 600 800 1000 1200 1400 1600 1800 2000
TYPE: Speed Only
If you’re new to HIIT training, then this is where to begin. We’ve designed this program
to gently ease you into HIIT sessions without compromising on a good workout at the
same time.
DURATION: 26min 27sec
* Based on the average male and female weight in the UK.
HIIT
CATEGORY: Beginner
WORKOUT DESCRIPTION
CALORIES*: 165 140
SECTION 1 2 3 4 5 6 7 8 9 10
SPEED 9 km/h 3 km/h 9 km/h 3 km/h 9 km/h 3 km/h 9 km/h 3 km/h 9 km/h 3 km/h
DETAILED TABLE

16
17. INTERMEDIATE HIIT
0
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1
200 400 600 800 1000 1200 1400 1600 1800 2000
REC. MAX. SPEED
TYPE: Speed Only
Once you’ve got the hang of HIIT training, then the intermediate HIIT program will test
your limits and really accelerate weight loss. This program is also great for building
muscle in the lower body and improving your conditioning.
DURATION: 17min 00sec
* Based on the average male and female weight in the UK.
CATEGORY: Intermediate
WORKOUT DESCRIPTION
CALORIES*: 150 125
SECTION 1 2 3 4 5 6 7 8 9 10
SPEED 12 km/h 5 km/h 12 km/h 5 km/h 12 km/h 5 km/h 12 km/h 5 km/h 12 km/h 5 km/h
DETAILED TABLE
18. ADVANCED HIIT
REC. MAX. SPEED
0
16
15
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12
11
10
9
8
7
6
5
4
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2
1
200 400 600 800 1000 1200 1400 1600 1800 2000
TYPE: Speed Only
Take yourself to your peak with the Advanced HIIT program. Sprint in speeds of up to
16km/h for short periods of time followed by extended periods of rest so you really
accelerate your heart-rate and optimise fat burning.
DURATION: 11min 25sec
* Based on the average male and female weight in the UK.
CATEGORY: Advanced
WORKOUT DESCRIPTION
CALORIES*: 185 155
SECTION 1 2 3 4 5 6 7 8 9 10
SPEED 16 km/h 8 km/h 16 km/h 8 km/h 16 km/h 8 km/h 16 km/h 8 km/h 16 km/h 8 km/h
DETAILED TABLE
HIIT
HIIT

17
WALKING
If running isn’t your thing then the Walking programs are ideal for burning calories at a steady pace. These programs
use a combination of various speeds and incline to raise your heart-rate and promote weight loss in a gentle way that’s
easy on the joints and muscles.
At JLL, we’ve provided you with 2 different walking workouts. In these 2 programs, we’ve covered every aspect of
walking which includes walking at various paces, fast and slow, and also walking at varying inclines to keep your body
guessing which optimises weight loss and muscle building.
19. JUST WALK
200 400 600 800 1000 1200 1400 1600 1800 2000
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REC. MAX. SPEED
TYPE: Speed Only
If you are a walking enthusiast, then this program is for you. Walk between different
paces as you stretch out those legs and burn calories in a way that’s easy on the joints.
The Just Walk program can also be used to warm up.
DURATION: 31min 08sec
* Based on the average male and female weight in the UK.
WALKING
CATEGORY: Beginner
WORKOUT DESCRIPTION
CALORIES*: 129 109
SECTION 1 2 3 4 5 6 7 8 9 10
SPEED 3 km/h 5 km/h 5 km/h 3 km/h 3 km/h 5 km/h 5 km/h 5 km/h 5 km/h 4 km/h
DETAILED TABLE

18
20. COUNTRYSIDE HIKE
200 400 600 800 1000 1200 1400 1600 1800 2000
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MAX.INCLINE
REC. MAX. SPEED
TYPE: Speed & Incline DURATION: 28min 00sec
* Based on the average male and female weight in the UK.
CATEGORY: Beginner
CALORIES*: 266 224
WALKING
Try this program if you like walking but also like a challenge. Walk between different
speeds and inclines to burn more calories and tone your calves, glutes and thighs. The
Countryside Hike is gentle on the joints but tough on fat burning!
WORKOUT DESCRIPTION
SECTION 1 2 3 4 5 6 7 8 9 10
SPEED 3 km/h 4 km/h 5 km/h 6 km/h 3 km/h 4 km/h 5 km/h 6 km/h 5 km/h 5 km/h
INCLINE 5 7 10 5 7 10 13 10 13 15
DETAILED TABLE

ABOUT PROGRAMS
Lorem ipsum dolor sit amet, consectetur adipiscing elit. Fusce eget bibendum dolor. Duis eu tincidunt erat. Curabitur ac iaculis est,
sit amet ultricies neque. Morbi velit magna, posuere sed tempus non, mattis quis nibh. Aliquam non arcu quis erat vulputate sodales.
Sed vitae felis fermentum, congue magna in, aliquet sem. Aliquam erat volutpat. Ut ac odio purus. Sed nibus auctor erat, at maximus
leo suscipit vel. Vestibulum et dictum augue, a elementum purus. Ut lobortis mauris in libero congue, ut ultrices sapien aliquet. Donec
tristique pulvinar augue vel congue. Aenean condimentum scelerisque nisl. Ut dapibus libero in rhoncus gravida. Nunc facilisis ultricies
orci, a pharetra tellus tempus eget.
For more information visit: www.jlltness.co.uk/programs/custom
19
21. 2KM TIME TRIAL - 15MINS
TYPE: Speed DURATION: 15min 00sec
* Based on the average male and female weight in the UK.
CATEGORY: Beginner
CALORIES*: 167 148
TIME TRIAL
If you’re a running enthusiast or want to start training for time trials or races then this
program is a great start to judge where your performance is currently. See how long
you can maintain the intensity while at the same time blasting away calories.
WORKOUT DESCRIPTION
SECTION 1 2 3 4 5 6 7 8 9 10
SPEED 4 km/h 7 km/h 8 km/h 8 km/h 9 km/h 10 km/h 10 km/h 10 km/h 10 km/h 10 km/h
DETAILED TABLE
2KM TIME TRIAL
Want to measure your current performance? See how far you’ve progressed or how far you can progress with these
time trial runs. With a set distance of 2 kilometers, see how much you can push yourself and set your benchmark time.
These trial programs are a great way to test not how far you can run but how long you can sustain the intensity.
A great way to build condence by monitoring your results after every workout and seeing progression week after
week. Time trials are a great release for a competitve spirit while also providing the less pressurised environment of
racing against your previous time.
WARNING
Programs in the Advanced category may go up to speeds of 18 km/h. Users are urged to take caution when running at
this speed and should not attempt this until they are condent. Ensure that the safety clip is always attached.

ABOUT PROGRAMS
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sit amet ultricies neque. Morbi velit magna, posuere sed tempus non, mattis quis nibh. Aliquam non arcu quis erat vulputate sodales.
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For more information visit: www.jlltness.co.uk/programs/custom
20
22. 2KM TIME TRIAL - 12MINS
TYPE: Speed DURATION: 12min 00sec
* Based on the average male and female weight in the UK.
CATEGORY: Intermediate
CALORIES*: 161 143
TIME TRIAL
Take the next step with your time trial training or race training. During this program
you will hit a new top speed from before and the distance between speed changes will
now increase.
WORKOUT DESCRIPTION
SECTION 1 2 3 4 5 6 7 8 9 10
SPEED 8 km/h 9 km/h 9 km/h 9 km/h 10 km/h 10 km/h 11 km/h 11 km/h 12 km/h 12 km/h
DETAILED TABLE
23. 2KM TIME TRIAL - 10MINS
TYPE: Speed DURATION: 10min 00sec
* Based on the average male and female weight in the UK.
CATEGORY: Intermediate
CALORIES*: 145 129
TIME TRIAL
Push further with your training now by again reaching a new top speed. You’ll now
nd your inital start speed also increasing, piling up the intensity from the start of your
workout.
WORKOUT DESCRIPTION
SECTION 1 2 3 4 5 6 7 8 9 10
SPEED 9 km/h 9 km/h 12 km/h 12 km/h 14 km/h 12 km/h 14 km/h 13 km/h 14 km/h 14 km/h
DETAILED TABLE