Vision Fitness CLASSIC User manual

Read the TREADMILL GUIDE before using this CONSOLE MANUAL.
TREADMILL CONSOLE MANUAL

23
CONSOLE OPERATION
This section explains how to use your treadmill’s console and programming. The BASIC OPERATION section in the
TREADMILL GUIDE has instructions for the following:
• LOCATION OF THE TREADMILL
• USING THE SAFETY KEY
• FOLDING THE TREADMILL
• MOVING THE TREADMILL
• LEVELING THE TREADMILL
• TENSIONING THE RUNNING BELT
• CENTERING THE RUNNING BELT
• USING THE HEART RATE FUNCTION
Before proceeding, find your console's serial number located on a white
barcode sticker on the back of the console.
ENTER YOUR SERIAL NUMBER AND SELECT CONSOLE MODEL:
CONSOLE SERIAL NUMBER:
MODEL: CLASSIC ELEGANT TOUCH
SERIAL NUMBER LOCATION
DOWNLOADING A SOFTWARE UPDATE FROM VISIONFITNESS.COM
Occasionally a software update may be available for your console, via the included USB port.
Please visit http://www.visionfitness.com/support/software-update/ to see if an update is available and get detailed
instructions on how to download the latest software from your PC or Mac.

4 5
If you experience chest pains, dizziness, or shortness of breath, stop exercising immediately and consult your physician
before continuing. Remove safety key when not in use, and store out of reach of children.
Falls Sie während des Trainings Übelkeit, Brustschmerzen, Schwindelanfälle oder Atemnot verspüren, beenden Sie Ihr
Training sofort und suchen Sie einen Arzt auf. Entfernen Sie den Sicherheitsschlüssel nach dem Training, um einem
ungewollten Einschalten durch Kinder vorzubeugen.
WARNUNG!
WARNING!
CL ASSIC
INCLINE
STEIGUNG
SPEED
GESCHWINDIGKEIT
CALORIES
STEIGUNG
KALORIEN
PACE
TEMPO
TIME
ZEIT
SPEED
HEART RATE
GESCHWINDIGKEIT
HERZFREQUENZ
DISTANCEINCLINE
ENTFERNUNG
WEIGHT
LOSS
CLASSIC
FITNESS
TEST
KLASSISCH
ZIELHERZFREQUENZ
FITNESS TEST
GEWICHTSREDUZIERUNG
TARGET
HEART RATE
Steigung
Incline
Geschwindigkeit
Speed
ENERGIESPARMODUS
EingabeZurück
Geschwindigkeit
Steigung
A J
S R MNC
F
D
E
O
G
H I
K
P
Q
L
B
T40 &
TF40
ONLY
T40 &
TF40
ONLY
CLASSIC CONSOLE OPERATION
Note: There is a thin protective sheet of clear plastic on the overlay of the console that should
be removed before use.
A) LARGE LED DISPLAY WINDOW: displays workout time.
B) ALPHANUMERIC DISPLAY WINDOW: displays incline, distance, speed, calories,
pace, workout profile and heart rate.
C) START: press to begin exercising, start your workout, or resume exercising after pause.
D) STOP: press to pause your workout. Press STOP again to end workout.
E) PROGRAM KEYS: press to select workout.
F) INCLINE KEYS: used to adjust incline in small increments (0.5% increments).
G) SPEED KEYS: used to adjust speed in small increments (0.1 km/h / 0.1 mph
increments).
H) INCLINE TOGGLES (T40 & TF40 ONLY): used to adjust incline in small increments
(0.5% increments).
I) SPEED TOGGLES (T40 & TF40 ONLY): used to adjust speed in small increments
(0.1 km/h / 0.1 mph increments).
J) QUICK ADJUST KEYPAD: used to reach desired speed or incline more quickly.
K) SET INCLINE KEY: used to change incline to level entered into keypad.
L) SET SPEED KEY: used to change speed to level entered into keypad.
M) ENTER / CHANGE DISPLAY KEY: press to confirm programming selections during
workout setup. Press to change display feedback during workout.
N) BACK: press to go back to the previous step during program setup.
O) USB PORT ACCESS POCKET: USB for software updates or charging devices. *
P) READING RACK: holds reading material.
Q) MEDIA PLAYER HOLDER: holds your media player or tablet.
R) SAFETY KEY POSITION: enables treadmill when safety key is inserted.
S) ENERGY SAVER LIGHT: indicates if machine is in energy saver mode. Press any key
to wake up the machine.
INCLINE
STEIGUNG
SPEED
GESCHWINDIGKEIT
QUICK ADJUST KEYPAD (J)
Quickly access any speed or
incline level by typing the number
and pressing SPEED ( ) or
INCLINE ( ). Examples:
• To change the speed to 6.5
km/h or mph, press 6–5–
SPEED ( ).
• To change the incline to 10%,
press 1–0–0–INCLINE ( ).
(NOTE: If there is no decimal
point, you still must enter 0).
CLASSIC
CONSOLE
CLASSIC
CONSOLE
* Will not charge USB devices
which require more than 1 amp.

6 7
CLASSIC CONSOLE GETTING STARTED
1) Check to make sure no objects are placed on the belt that will hinder the movement of the treadmill.
2) Plug in the power cord and turn the treadmill ON.
3) Stand on the side rails of the treadmill.
4) Attach the safety key clip to part of your clothing making sure that it is secure and will not become detached during
operation.
5) Insert the safety key into the safety keyhole in the console.
6) You have two options to start your workout:
A) QUICK START UP
Simply press the START key to begin working out.
Time, distance, and calories will all count up from zero. OR...
B) SELECT A PROGRAM
1) Select USER 1, USER 2 or GUEST using and press ENTER to confirm.
2) Set Age & Weight using or keypad and press ENTER to confirm.
3) Select a program using PROGRAM KEYS and press ENTER to confirm.
4) Complete the program setup using and press ENTER to confirm.
5) When setup is complete, press START to begin your workout.
FINISHING YOUR WORKOUT
When your workout is complete, the display will flash “WORKOUT COMPLETE” and beep. Your workout information will stay
displayed on the console for 30 seconds and then reset.
TO CLEAR SELECTION/RESET THE CONSOLE
Hold STOP key for 3 seconds.
CLASSIC
CONSOLE
CLASSIC
CONSOLE
CLASSIC DISPLAY WINDOWS
• TIME: Shown as minutes : seconds. View
the time remaining or the time elapsed in your
workout.
• INCLINE: Shown as percent. Indicates the
incline of your walking or running surface.
• DISTANCE: Shown as kilometers or miles.
Indicates distance traveled or distance
remaining during your workout.
• SPEED: Shown as km/h or mph. Indicates
how fast your walking or running surface is
moving.
• CALORIES: Total calories burned or calories
remaining to burn during your workout.
• PACE: Indicates how many minutes it takes
to complete a kilometer or mile while running
or walking at your current speed. For example:
If at your current speed it will take you 10
minutes to complete a kilometer or mile, the
treadmill will display ‘10.0’ as your pace.
• HEART RATE: Shown as BPM (beats per
minute). Used to monitor your heart rate
(displayed when contact is made with both
pulse grips).
ZEIT
INCLINE
CALORIES
STEIGUNG
KALORIEN
PACE
TEMPO
SPEED
HEART RATE
GESCHWINDIGKEIT
HERZFREQUENZ
DISTANCE
ENTFERNUNG
WORKOUT PROFILE: Shows the incline level of selected workout.
The dot matrix will show the incline profile as
you progress through a program.
INCLINE
CALORIES
STEIGUNG
KALORIEN
PACE
TEMPO
SPEED
HEART RATE
GESCHWINDIGKEIT
HERZFREQUENZ
DISTANCE
ENTFERNUNG

8 9
TARGET HEART RATE: Automatically adjusts incline to maintain your target heart rate. Perfect for simulating the
intensity of your favorite sport or everyday activity. Time-based goal.
1) Select Target Heart Rate program and press ENTER.
2) Select TIME using and press ENTER.
3) The HEART RATE window will flash showing the default target heart rate of 80 beats per minute. Select your target heart
rate (from the chart above) using and press START to begin program.
HEART RATE TRAINING
The first step in knowing the right intensity for your training is to
find out your maximum heart rate (max HR = 220 – your age).
The age-based method provides an average statistical prediction
of your max HR and is a good method for the majority of people,
especially those new to heart rate training. The most precise
and accurate way of determining your individual max HR is to
have it clinically tested by a cardiologist or exercise physiologist
through the use of a maximal stress test. If you are over the age
of 40, overweight, have been sedentary for several years, or
have a history of heart disease in your family, clinical testing is
recommended. This chart gives examples of the heart rate range
for a 30 year old exercising at 5 different heart rate zones. For
example, a 30-year-old’s max HR is 220 – 30 = 190 BPM and
90% max HR is 190 × 0.9 = 171 BPM.
Target Heart
Rate Zone
Workout
Duration
Example THR
(age 30) Your THR Recommended For
VERY HARD
90 – 100% < 5 min 171 – 190 BPm Fit persons and for
athletic training
HARD
80 – 90% 2 – 10 min 152 – 171 BPm Shorter workouts
MODERATE
70 – 80% 10 – 40 min 133 – 152 BPm Moderately long
workouts
LIGHT
60 – 70% 40 – 80 min 114 – 133 BP m
Longer and
frequently repeated
shorter exercises
VERY LIGHT
50 – 60% 20 – 40 min 104 – 114 BPm Weight management
and active recovery
CLASSIC
CONSOLE
CLASSIC
CONSOLE
CLASSIC CONSOLE PROGRAM INFORMATION
NOTE: If speed or incline are changed during your workout, the remaining segments will be affected accordingly.
CLASSIC PROGRAMS: Workout programs include manual and interval training.
MANUAL: A workout that allows you to manually adjust the machine at any time.
INTERVALS: An incline-based workout that automatically adjusts the incline of the machine at regular intervals.
Intervals - Program Segments Repeat
Incline Warm Up 1 2 Cool Down
Time 4:00 MIN 90 SEC 30 SEC 4:00 MIN
Level 1 1.0 1.5 0.5 1.5 1.5 0.0
Level 2 1.5 2.5 3.0 6.5 2.5 1.5
Level 3 2.0 3.0 4.0 7.5 3.0 2.0
Level 4 2.0 3.0 4.0 8 3.0 2.0
Level 5 2.5 3.5 4.5 8.5 3.5 2.5
Level 6 2.5 3.5 4.5 9 3.5 2.5
Level 7 2.5 4.0 5.5 9.5 4.0 3.0
Level 8 3.0 4.0 5.5 9.5 4.0 3.0
Level 9 3.0 4.5 6.0 10.0 5.0 3.0
Level 10 3.0 4.5 6.0 10.0 5.0 3.0
NOTES:
• Target heart rate is selected in multiples of 5 beats.
• The long LED dot matrix window displays your heart rate during
exercise. When incline or speed change, they will be displayed briefly
before changing back to heart rate.
• There is a 4-minute warm-up built into this program.
• After 4 minutes, the speed will automatically adjust to bring your heart
rate within 5 beats of the target number you selected at the beginning
of the program.
• If there is no heart rate detected, the unit will not change speed
levels up or down.
• If your heart rate is 25 beats over your target zone the program
will shut down.

10 11
CLASSIC
CONSOLE
CLASSIC
CONSOLE
CLASSIC CONSOLE PROGRAM INFORMATION
NOTE: If speed or incline are changed during your workout, the remaining segments will be affected accordingly.
WEIGHT LOSS: Promotes weight loss by increasing and decreasing the speed and incline, while keeping you
in your fat burning zone. Speed and Incline changes, segments repeat every 30 seconds.
Weight Loss - Program Segments Repeat
Segment Warm Up 1 2 3 4 5 6 7 8 Cool Down
Time 4:00 MIN 30 SEC 30 SEC 30 SEC 30 SEC 30 SEC 30 SEC 30 SEC 30 SEC 4:00 MIN
Level 1
Speed (km/h) 1.6 2.4 3.2 4 4.8 5.6 6.4 5.6 4.8 4 3.68 2.4
Speed (mph) 1.0 1.5 2.0 2.5 3.0 3.5 4.0 3.5 3.0 2.5 2.3 1.5
Incline 0.0 0.5 1.5 1.5 1.0 0.5 0.5 0.5 1.0 1.5 0.5 0.0
Level 2
Speed (km/h) 2.08 3.04 4 4.8 5.6 6.4 7.2 6.4 5.6 4.8 4.16 2.88
Speed (mph) 1.3 1.9 2.5 3.0 3.5 4.0 4.5 4.0 3.5 3.0 2.6 1.8
Incline 0.0 0.5 1.5 1.5 1.0 0.5 1.0 0.5 1.0 1.5 0.5 0.0
Level 3
Speed (km/h) 2.4 3.68 4.8 5.6 6.4 7.2 8 7.2 6.4 5.6 4.8 3.2
Speed (mph) 1.5 2.3 3.0 3.5 4.0 4.5 5.0 4.5 4.0 3.5 3.0 2.0
Incline 0.5 1.0 2.0 2.0 1.5 1.0 1.0 1.0 1.5 2.0 1.0 0.5
Level 4
Speed (km/h) 2.88 4.16 5.6 6.4 7.2 8 8.8 8 7.2 6.4 5.44 3.68
Speed (mph) 1.8 2.6 3.5 4.0 4.5 5.0 5.5 5.0 4.5 4.0 3.4 2.3
Incline 0.5 1.0 2.0 2.0 1.5 1.0 1.0 1.0 1.5 2.0 1.0 0.5
Level 5
Speed (km/h) 3.2 4.8 6.4 7.2 8 8.8 9.6 8.8 8 7.2 6.08 4
Speed (mph) 2.0 3.0 4.0 4.5 5.0 5.5 6.0 5.5 5.0 4.5 3.8 2.5
Incline 1.0 1.5 2.5 2.5 2.0 1.5 1.5 1.5 2.0 2.5 1.5 1.0
Level 6
Speed (km/h) 3.68 5.44 7.2 8 8.8 9.6 10.4 9.6 8.8 8 6.56 4.48
Speed (mph) 2.3 3.4 4.5 5.0 5.5 6.0 6.5 6.0 5.5 5.0 4.1 2.8
Incline 1.0 1.5 2.5 2.5 2.0 1.5 1.5 1.5 2.0 2.5 1.5 1.0
Level 7
Speed (km/h) 4 6.08 8 8.8 9.6 10.4 11.2 10.4 9.6 8.8 7.2 4.8
Speed (mph) 2.5 3.8 5.0 5.5 6.0 6.5 7.0 6.5 6.0 5.5 4.5 3.0
Incline 1.5 2.0 3.0 3.0 2.5 2.0 2.0 2.0 2.5 3.0 2.0 1.5
Level 8
Speed (km/h) 4.48 6.56 8.8 9.6 10.4 11.2 12 11.2 10.4 9.6 7.84 5.28
Speed (mph) 2.8 4.1 5.5 6.0 6.5 7.0 7.5 7.0 6.5 6.0 4.9 3.3
Incline 1.5 2.0 3.0 3.0 2.5 2.0 2.0 2.0 2.5 3.0 2.0 1.5
Level 9
Speed (km/h) 4.8 7.2 9.6 10.4 11.2 12 12.8 12 11.2 10.4 8.48 5.6
Speed (mph) 3.0 4.5 6.0 6.5 7.0 7.5 8.0 7.5 7.0 6.5 5.3 3.5
Incline 2.0 2.5 3.5 3.5 3.0 2.5 2.5 2.5 3.0 3.5 2.5 2.0
Level 10
Speed (km/h) 5.28 7.84 10.4 11.2 12 12.8 13.6 12.8 12 11.2 8.96 6.08
Speed (mph) 3.3 4.9 6.5 7.0 7.5 8.0 8.5 8.0 7.5 7.0 5.6 3.8
Incline 2.0 2.5 3.5 3.5 3.0 2.5 2.5 2.5 3.0 3.5 2.5 2.0
MEN AGE
Percentile 20-29 30-39 40-49 50-59
EXCELLENT 99 > 58.8 > 58.9 > 55.4 > 52.5
95 54.0 52.5 50.4 47.1
GOOD 90 53.9 52.4 50.3 47.0
80 48.2 46.8 44.1 41.0
AVERAGE 70 48.1 46.7 44.0 40.9
60 44.2 42.4 39.9 36.7
FAIR 50 44.1 42.3 39.8 36.6
40 41.0 38.9 36.7 33.8
POOR 30 40.9 38.8 36.6 33.7
20 37.1 35.4 33.0 30.2
VERY POOR 10 37.0 35.3 32.9 30.1
5 31.6 30.9 28.3 25.1
WOMEN AGE
Percentile 20-29 30-39 40-49 50-59
EXCELLENT 99 >53.0 >48.7 >46.8 >42.0
95 46.8 43.9 41.0 36.8
GOOD 90 46.7 43.8 40.9 36.7
80 41.0 38.6 36.3 32.3
AVERAGE 70 40.9 38.5 36.2 32.2
60 36.7 34.6 32.3 29.4
FAIR 50 36.6 34.5 32.2 29.3
40 33.8 32.3 29.5 26.9
POOR 30 33.7 32.2 29.4 26.8
20 30.6 28.7 26.5 24.3
VERY POOR 10 30.5 28.6 26.4 24.2
5 25.9 25.1 23.5 21.1
Note: Changing the speed or incline
during the test will end the test and
enter cool-down. Press stop to end
the test at any time and see results.
FITNESS TEST PROGRAM: A workout based on the Gerkin protocol. This test has various stages increasing
treadmill speed and incline until your maximum heart rate is reached. Your score is based on your gender, age
and time needed to complete the test.
The Gerkin protocol was developed by Dr. Richard Gerkin of the Phoenix (Arizona) Fire Department. It is a sub-maximal graded treadmill
evaluation used by many Fire Departments across the United States to assess the physical condition of the firefighters. The test requires
constant monitoring of the user’s heart rate so the use of a telemetric chest strap is highly encouraged. The workout operates as follows:
WARM-UP: 3 minutes long at 1.6 - 4.8 km/h / 1.0 - 3.0 mph and 0% incline.
1) STAGE 1: 1 minute long at 7.2 km/h / 4.5 mph and 0% incline.
2) STAGE 2: 1 minute long at 7.2 km/h / 4.5 mph and 2% incline.
3) STAGE 3: 1 minute long at 8.0 km/h / 5.0 mph and 2% incline.
4) STAGES 4 THROUGH 15: After every odd minute, the incline will increase by 2%. After every even minute, the speed will increase by 0.5
mph (0.8 kph). Once the user’s heart rate exceeds the target heart rate (85% of maximum as determined by the equation [220 – age] ×
[0.85] = target heart rate), the evaluation ends and the final evaluation stage is recorded.
5) COOL-DOWN: The test is completed when user's heart rate exceeds the target or the users completes all 15 stages, whichever occurs
first. Then the treadmill will enter cool down for 3 minutes.
FITNESS TEST SCORES (Estimated V02 MAX (ML/KG/MIN) per age category)

12 13
If you experience chest pains, dizziness, or shortness of breath, stop exercising immediately and consult your physician
before continuing. Remove safety key when not in use, and store out of reach of children.
Falls Sie während des Trainings Übelkeit, Brustschmerzen, Schwindelanfälle oder Atemnot verspüren, beenden Sie Ihr
Training sofort und suchen Sie einen Arzt auf. Entfernen Sie den Sicherheitsschlüssel nach dem Training, um einem
ungewollten Einschalten durch Kinder vorzubeugen.
WARNUNG!
WARNING!
ELE GANT
Steigung
Incline
Geschwindigkeit
Speed
INCLINE
STEIGUNG
SPEED
GESCHWINDIGKEIT
ENERGIESPARMODUS
EingabeZurück
Geschwindigkeit
Steigung
A I
R Q LMC
E
D
N
F
J
O
P
K
T40 &
TF40
ONLY
T40 &
TF40
ONLY
G H
B
S
ELEGANT
CONSOLE
ELEGANT
CONSOLE
INCLINE
STEIGUNG
SPEED
GESCHWINDIGKEIT
QUICK ADJUST KEYPAD (I)
Quickly access any speed or
incline level by typing the number
and pressing SPEED ( ) or
INCLINE ( ). Examples:
• To change the speed to 6.5
km/h or mph, press 6–5–
SPEED ( ).
• To change the incline to 10%,
press 1–0–0–INCLINE ( ).
(NOTE: If there is no decimal
point, you still must enter 0).
* Will not charge USB devices
which require more than 1 amp.
ELEGANT CONSOLE OPERATION
Note: There is a thin protective sheet of clear plastic on the overlay of the console that should
be removed before use.
A) LCD DISPLAY: see next page for more information.
B) DISPLAY KEYS: this console functions like an ATM machine with function keys next
to icons on the display for making selections. To select a function or modify display
data, simply press the key next to the icon you wish to choose.
C) START: press to begin exercising, start your workout, or resume exercising after pause.
D) STOP: press to pause your workout. Press STOP again to end workout.
E) INCLINE KEYS: used to adjust incline in small increments (0.5% Increments).
F) SPEED KEYS: used to adjust speed in small increments (0.1 km/h / 0.1 mph
increments).
G) INCLINE TOGGLES (T40 & TF40 ONLY): used to adjust incline in small increments
(0.5% Increments).
H) SPEED TOGGLES (T40 & TF40 ONLY): used to adjust speed in small increments
(0.1 km/h / 0.1 mph increments).
I) QUICK ADJUST KEYPAD: used to reach desired speed or incline more quickly.
J) SET INCLINE KEY: used to change incline to level entered into keypad.
K) SET SPEED KEY: used to change speed to level entered into keypad.
L) ENTER / CHANGE DISPLAY KEY: press to confirm programming selections during
workout setup. Press to change main display, choose from 1 of 5 Virtual Active images
or program profile.
M) BACK: press to go back to the previous step during program setup.
N) USB PORT ACCESS POCKET: USB for software updates or charging devices. *
O) READING RACK: holds reading material.
P) MEDIA PLAYER HOLDER: holds your media player or tablet.
Q) SAFETY KEY POSITION: enables treadmill when safety key is inserted.
R) ENERGY SAVER LIGHT: indicates if machine is in energy saver mode. Press any key
to wake up the machine.
S) WORKOUT DATA: use the or keys to change the workout data displayed.

14 15
ELEGANT
CONSOLE ELEGANT
CONSOLE
ELEGANT DISPLAY OPERATION
This console functions like an ATM machine with 8 function keys next to indicators on the display. To select a function or modify
display data, simply press the key next to the selection you wish to choose.
A) LANGUAGE SELECTION: Cycle between language
options.
B) ARROW BUTTONS: Use to scroll through data such as
the list of users. Select GUEST if you do not wish to save
your workout stats.
C) EDIT: Setup, delete or change a user profile.
D) CONTINUE: Press to advance with the selected user.
B
D
C
A
E) BACK: Takes you back to the user setup screen.
F) ARROW BUTTONS: Use to scroll through programs.
G) HELP: Press to see program description.
H) CONTINUE: Press to advance with the selected program.
Once a program is selected, follow the on screen prompt to
complete program setup.
E H
F
G
WELCOME SCREEN (USER SETUP) WORKOUT SELECTION
ELEGANT CONSOLE GETTING STARTED
1) Check to make sure no objects are placed on the belt that will hinder the movement of the treadmill.
2) Plug in the power cord and turn the treadmill ON.
3) Stand on the side rails of the treadmill.
4) Attach the safety key clip to part of your clothing making sure that it is secure and will not become detached during
operation.
5) Insert the safety key into the safety keyhole in the console.
6) Select a USER and press CONTINUE to confirm.
7) You have two options to start your workout:
A) QUICK START UP
Simply press the START key to begin working out.
Time, distance, and calories will all count up from zero. OR...
B) SELECT A PROGRAM
1) Select a PROGRAM and press CONTINUE to confirm.
2) Follow the on-screen prompts to complete the program setup.
3) When setup is complete, press START to begin your workout.
FINISHING YOUR WORKOUT
When your workout is complete, your workout information will stay displayed on the console for 2 minutes and then return to the
homescreen. All workout information is automatically saved to the user profile.

16 17
ELEGANT
CONSOLE ELEGANT
CONSOLE
ELEGANT CONSOLE PROGRAM INFORMATION
NOTE: If speed or incline are changed during your workout, the remaining segments will be affected accordingly.
CLASSIC PROGRAMS: Workout programs include manual, intervals and weight loss.
MANUAL: A workout that allows you to manually adjust the machine at any time.
INTERVALS: A speed-based workout that automatically adjusts the speed of the machine at regular intervals.
Intervals - Program Segments Repeat
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24
Level 1 km/h 0.8 5.12 2.4 5.12 2.4 5.12 2.4 5.6 2.4 5.6 2.4 5.6 2.4 5.92 2.4 5.92 2.4 5.92 2.4 5.92 2.4 5.6 2.4 5.6
mph 0.5 3.2 1.5 3.2 1.5 3.2 1.5 3.5 1.5 3.5 1.5 3.5 1.5 3.7 1.5 3.7 1.5 3.7 1.5 3.7 1.5 3.5 1.5 3.5
Level 2 km/h 0.8 5.92 3.2 5.92 3.2 5.92 3.2 6.4 3.2 6.4 3.2 6.4 3.2 6.72 3.2 6.72 3.2 6.72 3.2 6.72 3.2 6.4 3.2 6.4
mph 0.5 3.7 2.0 3.7 2.0 3.7 2.0 4.0 2.0 4.0 2.0 4.0 2.0 4.2 2.0 4.2 2.0 4.2 2.0 4.2 2.0 4.0 2.0 4.0
Level 3 km/h 0.8 6.72 3.52 6.72 3.52 6.72 3.52 7.04 3.52 7.04 3.52 7.04 3.52 7.36 3.52 7.36 3.52 7.36 3.52 7.36 3.52 7.04 3.52 7.04
mph 0.5 4.2 2.2 4.2 2.2 4.2 2.2 4.4 2.2 4.4 2.2 4.4 2.2 4.6 2.2 4.6 2.2 4.6 2.2 4.6 2.2 4.4 2.2 4.4
Level 4 km/h 0.8 7.36 4 7.36 4 7.36 4 7.68 4 7.68 4 7.68 4 8 4 8 4 8 4 8 4 7.68 4 7.68
mph 0.5 4.6 2.5 4.6 2.5 4.6 2.5 4.8 2.5 4.8 2.5 4.8 2.5 5.0 2.5 5.0 2.5 5.0 2.5 5.0 2.5 4.8 2.5 4.8
Level 5 km/h 0.8 7.84 4.8 7.84 4.8 7.84 4.8 8.16 4.8 8.16 4.8 8.16 4.8 8.48 4.8 8.48 4.8 8.48 4.8 8.48 4.8 8.16 4.8 8.16
mph 0.5 4.9 3.0 4.9 3.0 4.9 3.0 5.1 3.0 5.1 3.0 5.1 3.0 5.3 3.0 5.3 3.0 5.3 3.0 5.3 3.0 5.1 3.0 5.1
Level 6 km/h 0.8 8 5.6 8 5.6 8 5.6 8.32 5.6 8.32 5.6 8.32 5.6 8.8 5.6 8.8 5.6 8.8 5.6 8.8 5.6 8.32 5.6 8.32
mph 0.5 5.0 3.5 5.0 3.5 5.0 3.5 5.2 3.5 5.2 3.5 5.2 3.5 5.5 3.5 5.5 3.5 5.5 3.5 5.5 3.5 5.2 3.5 5.2
Level 7 km/h 0.8 8.48 5.6 8.48 5.6 8.48 5.6 8.8 5.6 8.8 5.6 8.8 5.6 9.28 5.6 9.28 5.6 9.28 5.6 9.28 5.6 8.8 5.6 8.8
mph 0.5 5.3 3.5 5.3 3.5 5.3 3.5 5.5 3.5 5.5 3.5 5.5 3.5 5.8 3.5 5.8 3.5 5.8 3.5 5.8 3.5 5.5 3.5 5.5
Level 8 km/h 0.8 9.28 5.6 9.28 5.6 9.28 5.6 9.6 5.6 9.6 5.6 9.6 5.6 10.08 5.6 10.08 5.6 10.08 5.6 10.08 5.6 9.6 5.6 9.6
mph 0.5 5.8 3.5 5.8 3.5 5.8 3.5 6.0 3.5 6.0 3.5 6.0 3.5 6.3 3.5 6.3 3.5 6.3 3.5 6.3 3.5 6.0 3.5 6.0
Level 9 km/h 0.8 9.6 6.4 9.6 6.4 9.6 6.4 10.08 6.4 10.08 6.4 10.08 6.4 10.4 6.4 10.4 6.4 10.4 6.4 10.4 6.4 10.08 6.4 10.08
mph 0.5 6.0 4.0 6.0 4.0 6.0 4.0 6.3 4.0 6.3 4.0 6.3 4.0 6.5 4.0 6.5 4.0 6.5 4.0 6.5 4.0 6.3 4.0 6.3
Level 10 km/h 0.8 10.4 7.2 10.4 7.2 10.4 7.2 10.72 7.2 10.72 7.2 10.72 7.2 11.2 7.2 11.2 7.2 11.2 7.2 11.2 7.2 10.72 7.2 10.72
mph 0.5 6.5 4.5 6.5 4.5 6.5 4.5 6.7 4.5 6.7 4.5 6.7 4.5 7.0 4.5 7.0 4.5 7.0 4.5 7.0 4.5 6.7 4.5 6.7
Level 11 km/h 0.8 11.2 8 11.2 8 11.2 8 11.52 8 11.52 8 11.52 8 12 8 12 8 12 8 12 8 11.52 8 11.52
mph 0.5 7.0 5.0 7.0 5.0 7.0 5.0 7.2 5.0 7.2 5.0 7.2 5.0 7.5 5.0 7.5 5.0 7.5 5.0 7.5 5.0 7.2 5.0 7.2
Level 12 km/h 0.8 12 8.8 12 8.8 12 8.8 12.32 8.8 12.32 8.8 12.32 8.8 12.8 8.8 12.8 8.8 12.8 8.8 12.8 8.8 12.32 8.8 12.32
mph 0.5 7.5 5.5 7.5 5.5 7.5 5.5 7.7 5.5 7.7 5.5 7.7 5.5 8.0 5.5 8.0 5.5 8.0 5.5 8.0 5.5 7.7 5.5 7.7
Level 13 km/h 0.8 12.8 8.8 12.8 8.8 12.8 8.8 13.12 8.8 13.12 8.8 13.12 8.8 13.6 8.8 13.6 8.8 13.6 8.8 13.6 8.8 13.12 8.8 13.12
mph 0.5 8.0 5.5 8.0 5.5 8.0 5.5 8.2 5.5 8.2 5.5 8.2 5.5 8.5 5.5 8.5 5.5 8.5 5.5 8.5 5.5 8.2 5.5 8.2
Level 14 km/h 0.8 13.6 9.6 13.6 9.6 13.6 9.6 13.92 9.6 13.92 9.6 13.92 9.6 14.4 9.6 14.4 9.6 14.4 9.6 14.4 9.6 13.92 9.6 13.92
mph 0.5 8.5 6.0 8.5 6.0 8.5 6.0 8.7 6.0 8.7 6.0 8.7 6.0 9.0 6.0 9.0 6.0 9.0 6.0 9.0 6.0 8.7 6.0 8.7
Level 15 km/h 0.8 14.4 9.6 14.4 9.6 14.4 9.6 14.72 9.6 14.72 9.6 14.72 9.6 15.2 9.6 15.2 9.6 15.2 9.6 15.2 9.6 14.72 9.6 14.72
mph 0.5 9.0 6.0 9.0 6.0 9.0 6.0 9.2 6.0 9.2 6.0 9.2 6.0 9.5 6.0 9.5 6.0 9.5 6.0 9.5 6.0 9.2 6.0 9.2
Level 16 km/h 0.8 15.2 9.6 15.2 9.6 15.2 9.6 15.52 9.6 15.52 9.6 15.52 9.6 16 9.6 16 9.6 16 9.6 16 9.6 15.52 9.6 15.52
mph 0.5 9.5 6.0 9.5 6.0 9.5 6.0 9.7 6.0 9.7 6.0 9.7 6.0 10.0 6.0 10.0 6.0 10.0 6.0 10.0 6.0 9.7 6.0 9.7
Level 17 km/h 0.8 16 10.4 16 10.4 16 10.4 16.32 10.4 16.32 10.4 16.32 10.4 16.8 10.4 16.8 10.4 16.8 10.4 16.8 10.4 16.32 10.4 16.32
mph 0.5 10.0 6.5 10.0 6.5 10.0 6.5 10.2 6.5 10.2 6.5 10.2 6.5 10.5 6.5 10.5 6.5 10.5 6.5 10.5 6.5 10.2 6.5 10.2
Level 18 km/h 0.8 16.8 10.4 16.8 10.4 16.8 10.4 17.12 10.4 17.12 10.4 17.12 10.4 17.6 10.4 17.6 10.4 17.6 10.4 17.6 10.4 17.12 10.4 17.12
mph 0.5 10.5 6.5 10.5 6.5 10.5 6.5 10.7 6.5 10.7 6.5 10.7 6.5 11.0 6.5 11.0 6.5 11.0 6.5 11.0 6.5 10.7 6.5 10.7
Level 19 km/h 0.8 17.6 11.2 17.6 11.2 17.6 11.2 17.92 11.2 17.92 11.2 17.92 11.2 18.4 11.2 18.4 11.2 18.4 11.2 18.4 11.2 17.92 11.2 17.92
mph 0.5 11.0 7.0 11.0 7.0 11.0 7.0 11.2 7.0 11.2 7.0 11.2 7.0 11.5 7.0 11.5 7.0 11.5 7.0 11.5 7.0 11.2 7.0 11.2
Level 20 km/h 0.8 18.4 11.2 18.4 11.2 18.4 11.2 18.72 11.2 18.72 11.2 18.72 11.2 19.2 11.2 19.2 11.2 19.2 11.2 19.2 11.2 18.72 11.2 18.72
mph 0.5 11.5 7.0 11.5 7.0 11.5 7.0 11.7 7.0 11.7 7.0 11.7 7.0 12.0 7.0 12.0 7.0 12.0 7.0 12.0 7.0 11.7 7.0 11.7
Weight Loss - Program Segments Repeat
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25
Level 1
Speed (km/h) 1.6 2.4 3.2 2.4 2.4 1.6 1.6 4 2.4 2.4 3.2 3.2 4 3.2 2.4 1.6 3.2 3.2 2.4 1.6 3.2 3.2 3.2 2.4 2.4
Speed (mph) 1.0 1.5 2.0 1.5 1.5 1.0 1.0 2.5 1.5 1.5 2.0 2.0 2.5 2.0 1.5 1.0 2.0 2.0 1.5 1.0 2.0 2.0 2.0 1.5 1.5
Incline 0.0 0.0 0.0 1.0 1.5 2.0 2.0 0.0 2.0 2.0 1.0 1.5 0.5 1.0 2.0 2.5 1.0 1.0 2.0 2.5 1.0 1.0 0.5 0.0 0.0
Level 2
Speed (km/h) 1.6 3.2 4 3.2 3.2 2.4 2.4 4.8 3.2 3.2 4 4 4.8 4 3.2 2.4 4 4 3.2 2.4 4 4 4 3.2 3.2
Speed (mph) 1.0 2.0 2.5 2.0 2.0 1.5 1.5 3.0 2.0 2.0 2.5 2.5 3.0 2.5 2.0 1.5 2.5 2.5 2.0 1.5 2.5 2.5 2.5 2.0 2.0
Incline 0.0 0.0 0.0 1.5 2.0 2.5 2.5 1.0 2.5 2.5 1.5 2.0 1.0 2.0 2.5 3.0 1.5 1.5 2.5 3.0 1.5 1.5 1.0 0.0 0.0
Level 3
Speed (km/h) 1.6 4 4.8 4 4 3.2 3.2 5.6 4 4 4.8 4.8 5.6 4.8 4 3.2 4.8 4.8 4 3.2 4.8 4.8 4.8 4 4
Speed (mph) 1.0 2.5 3.0 2.5 2.5 2.0 2.0 3.5 2.5 2.5 3.0 3.0 3.5 3.0 2.5 2.0 3.0 3.0 2.5 2.0 3.0 3.0 3.0 2.5 2.5
Incline 0.0 0.0 0.0 2.0 2.5 3.0 3.0 1.5 3.0 3.0 2.0 2.5 1.5 2.5 3.0 3.5 2.0 2.0 3.0 3.5 2.0 2.0 1.5 0.0 0.0
Level 4
Speed (km/h) 1.6 4.8 5.6 4.8 4.8 4 4 6.4 4.8 4.8 5.6 5.6 6.4 5.6 4.8 4 5.6 5.6 4.8 4 5.6 5.6 5.6 4.8 4.8
Speed (mph) 1.0 3.0 3.5 3.0 3.0 2.5 2.5 4.0 3.0 3.0 3.5 3.5 4.0 3.5 3.0 2.5 3.5 3.5 3.0 2.5 3.5 3.5 3.5 3.0 3.0
Incline 0.0 0.0 0.0 2.5 3.0 3.5 3.5 2.0 3.5 3.0 2.0 3.0 2.0 3.0 3.5 4.0 2.5 2.5 3.5 4.0 2.5 2.5 2.0 0.0 0.0
Level 5
Speed (km/h) 1.6 5.6 6.4 5.6 5.6 4.8 4.8 7.2 5.6 5.6 6.4 6.4 7.2 6.4 5.6 4.8 6.4 6.4 5.6 4.8 6.4 6.4 6.4 5.6 5.6
Speed (mph) 1.0 3.5 4.0 3.5 3.5 3.0 3.0 4.5 3.5 3.5 4.0 4.0 4.5 4.0 3.5 3.0 4.0 4.0 3.5 3.0 4.0 4.0 4.0 3.5 3.5
Incline 0.0 0.0 0.0 3.0 3.5 4.0 4.0 2.5 4.0 4.0 2.5 3.5 2.5 3.5 4.0 4.5 3.0 3.0 4.0 4.5 3.0 3.0 2.5 0.0 0.0
Level 6
Speed (km/h) 1.6 6.4 7.2 6.4 6.4 5.6 5.6 8 6.4 6.4 7.2 7.2 8 7.2 6.4 5.6 7.2 7.2 6.4 5.6 7.2 7.2 7.2 6.4 6.4
Speed (mph) 1.0 4.0 4.5 4.0 4.0 3.5 3.5 5.0 4.0 4.0 4.5 4.5 5.0 4.5 4.0 3.5 4.5 4.5 4.0 3.5 4.5 4.5 4.5 4.0 4.0
Incline 0.0 0.0 0.0 3.5 4.0 4.5 4.5 3.0 4.5 4.5 3.0 4.0 3.0 4.0 4.5 5.0 3.5 3.5 4.5 5.0 3.5 3.5 3.0 0.0 0.0
Level 7
Speed (km/h) 1.6 7.2 8 7.2 7.2 6.4 6.4 8.8 7.2 7.2 8 8 8.8 8 7.2 6.4 8 8 7.2 6.4 8 8 7.2 7.2 7.2
Speed (mph) 1.0 4.5 5.0 4.5 4.5 4.0 4.0 5.5 4.5 4.5 5.0 5.0 5.5 5.0 4.5 4.0 5.0 5.0 4.5 4.0 5.0 5.0 4.5 4.5 4.5
Incline 0.0 0.0 0.0 4.0 4.5 5.0 5.0 3.5 5.0 5.0 3.5 4.5 3.5 4.5 5.0 5.5 4.0 4.0 5.0 5.5 4.0 4.0 3.5 0.0 0.0
Level 8
Speed (km/h) 1.6 8 8.8 8 8 7.2 7.2 9.6 8 8 8.8 8.8 9.6 8.8 8 7.2 8.8 8.8 8 7.2 8.8 8.8 8 8 8
Speed (mph) 1.0 5.0 5.5 5.0 5.0 4.5 4.5 6.0 5.0 5.0 5.5 5.5 6.0 5.5 5.0 4.5 5.5 5.5 5.0 4.5 5.5 5.5 5.0 5.0 5.0
Incline 0.0 0.0 0.0 4.5 5.0 5.5 5.5 4.0 5.5 5.5 4.0 5.0 4.0 5.0 5.5 6.0 4.5 4.5 5.5 6.0 4.5 4.5 4.0 0.0 0.0
Level 9
Speed (km/h) 1.6 8.8 9.6 8.8 8.8 8 8 10.4 8.8 8.8 9.6 9.6 10.4 9.6 8.8 8 9.6 9.6 8.8 8 9.6 9.6 8.8 8.8 8.8
Speed (mph) 1.0 5.5 6.0 5.5 5.5 5.0 5.0 6.5 5.5 5.5 6.0 6.0 6.5 6.0 5.5 5.0 6.0 6.0 5.5 5.0 6.0 6.0 5.5 5.5 5.5
Incline 0.0 0.0 0.0 5.0 5.5 6.0 6.0 4.5 6.0 6.0 4.5 5.5 4.5 5.5 6.0 6.5 5.0 5.0 6.0 6.5 5.0 5.0 4.5 0.0 0.0
Level 10
Speed (km/h) 1.6 9.6 10.4 9.6 9.6 8.8 8.8 11.2 9.6 9.6 10.4 10.4 11.2 10.4 9.6 8.8 10.4 10.4 9.6 8.8 10.4 10.4 9.6 9.6 9.6
Speed (mph) 1.0 6.0 6.5 6.0 6.0 5.5 5.5 7.0 6.0 6.0 6.5 6.5 7.0 6.5 6.0 5.5 6.5 6.5 6.0 5.5 6.5 6.5 6.0 6.0 6.0
Incline 0.0 0.0 0.0 5.5 6.0 6.5 6.5 5.0 6.5 6.5 5.0 6.0 5.0 6.0 6.5 7.0 5.5 5.5 6.5 7.0 5.5 5.5 5.0 0.0 0.0
WEIGHT LOSS: Promotes weight loss by increasing and decreasing the speed and incline, while keeping you in
your fat burning zone. Speed and Incline changes, segments repeat every 30 seconds.

18 19
SPRINT 8: The SPRINT 8 program is an anaerobic interval program designed to build muscle, improve speed, and
naturally increase the release of Human Growth Hormone (HGH) in your body. Producing HGH through exercise
and a proper diet has been shown as an effective way to burn fat and build lean muscle mass according to Phil
Campbell, author of Ready, Set, Go! Synergy Fitness. Please go to Mr. Campbell’s website,
www.readysetgofitness.com, for more details about this radical new approach to fitness.
1) WARM-UP (3:00) should gradually increase your heart rate and increase respiration and blood flow to working muscles.
The warm-up is controlled by the user to meet your specific needs.
2) INTERVAL TRAINING (14:30) starts immediately after the warm-up with a 30-second sprint interval; changing both speed and
incline. Seven recovery intervals of one minute and 30 seconds will alternate with the eight 30-second sprint intervals. The
sprints will increase speed and elevation at the 3rd and 5th interval. The recovery speed is about 3.2-4.8 km/h / 2–3 mph
slower than your sprint and the recovery elevation is 0. You can alter your speed or incline during your workout.
3) COOL-DOWN (2:30) helps return your body’s systems to resting levels. Less demand is placed on your heart during recovery
if an appropriate cool-down is used following the exercise.
In order to keep track of each segment/interval, the segment time is counted down in the timer. It takes only 20 minutes to complete
the SPRINT 8 workout.
ELEGANT
CONSOLE
ELEGANT CONSOLE PROGRAM INFORMATION
ELEGANT
CONSOLE
BEGINNER
Level 1 2 3 4 5
Segment Mph Km/h Elev. Mph Km/h Elev. Mph Km/h Elev. Mph Km/h Elev. Mph Km/h Elev.
Warm Up 0.5 0.8 0 0.5 0.8 0 0.5 0.8 0 0.5 0.8 0 0.5 0.8 0
1 3.2 5.1 3 3.7 5.9 3 4.2 6.7 3 4.6 7.4 3 4.9 7.8 3
2 1.5 2.4 0 2.0 3.2 0 2.2 3.5 0 2.5 4.0 0 3.0 4.8 0
3 3.2 5.1 3 3.7 5.9 3 4.2 6.7 3 4.6 7.4 3 4.9 7.8 3
4 1.5 2.4 0 2.0 3.2 0 2.2 3.5 0 2.5 4.0 0 3.0 4.8 0
5 3.5 5.6 3 4.0 6.4 3 4.4 7.0 3 4.8 7.7 3 5.1 8.2 3
6 1.5 2.4 0 2.0 3.2 0 2.2 3.5 0 2.5 4.0 0 3.0 4.8 0
7 3.5 5.6 3 4.0 6.4 3 4.4 7.0 3 4.8 7.7 3 5.1 8.2 3
8 1.5 2.4 0 2.0 3.2 0 2.2 3.5 0 2.5 4.0 0 3.0 4.8 0
9 3.7 5.9 3 4.2 6.7 3 4.6 7.4 3 5.0 8.0 3 5.3 8.5 3
10 1.5 2.4 0 2.0 3.2 0 2.2 3.5 0 2.5 4.0 0 3.0 4.8 0
11 3.7 5.9 3 4.2 6.7 3 4.6 7.4 3 5.0 8.0 3 5.3 8.5 3
12 1.5 2.4 0 2.0 3.2 0 2.2 3.5 0 2.5 4.0 0 3.0 4.8 0
13 3.7 5.9 3 4.2 6.7 3 4.6 7.4 3 5.0 8.0 3 5.3 8.5 3
14 1.5 2.4 0 2.0 3.2 0 2.2 3.5 0 2.5 4.0 0 3.0 4.8 0
15 3.7 5.9 3 4.2 6.7 3 4.6 7.4 3 5.0 8.0 3 5.3 8.5 3
Cool Down 1.5 2.4 0 2.0 3.2 0 2.2 3.5 0 2.5 4.0 0 3.0 4.8 0
INTERMEDIATE
Level 6 7 8 9 10
Segment Mph Km/h Elev. Mph Km/h Elev. Mph Km/h Elev. Mph Km/h Elev. Mph Km/h Elev.
Warm Up 0.5 0.8 0 0.5 0.8 0 0.5 0.8 0 0.5 0.8 0 0.5 0.8 0
1 5.0 8 4 5.3 8.5 4 5.8 9.3 4 6.0 9.6 4 6.5 10.4 4
2 3.5 5.6 0 3.5 5.6 0 3.5 5.6 0 4.0 6.4 0 4.5 7.2 0
3 5.0 8 4 5.3 8.5 4 5.8 9.3 4 6.0 9.6 4 6.5 10.4 4
4 3.5 5.6 0 3.5 5.6 0 3.5 5.6 0 4.0 6.4 0 4.5 7.2 0
5 5.2 8.32 4 5.5 8.8 4 6.0 9.6 4 6.3 10.1 4 6.7 10.7 4
6 3.5 5.6 0 3.5 5.6 0 3.5 5.6 0 4.0 6.4 0 4.5 7.2 0
7 5.2 8.32 4 5.5 8.8 4 6.0 9.6 4 6.3 10.1 4 6.7 10.7 4
8 3.5 5.6 0 3.5 5.6 0 3.5 5.6 0 4.0 6.4 0 4.5 7.2 0
9 5.5 8.8 4 5.8 9.3 4 6.3 10.1 4 6.5 10.4 4 7.0 11.2 4
10 3.5 5.6 0 3.5 5.6 0 3.5 5.6 0 4.0 6.4 0 4.5 7.2 0
11 5.5 8.8 4 5.8 9.3 4 6.3 10.1 4 6.5 10.4 4 7.0 11.2 4
12 3.5 5.6 0 3.5 5.6 0 3.5 5.6 0 4.0 6.4 0 4.5 7.2 0
13 5.5 8.8 4 5.8 9.3 4 6.3 10.1 4 6.5 10.4 4 7.0 11.2 4
14 3.5 5.6 0 3.5 5.6 0 3.5 5.6 0 4.0 6.4 0 4.5 7.2 0
15 5.5 8.8 4 5.8 9.3 4 6.3 10.1 4 6.5 10.4 4 7.0 11.2 4
Cool Down 3.5 5.6 0 3.5 5.6 0 3.5 5.6 0 4.0 6.4 0 4.5 7.2 0
ADVANCED
Level 11 12 13 14 15
Segment Mph Km/h Elev. Mph Km/h Elev. Mph Km/h Elev. Mph Km/h Elev. Mph Km/h Elev.
Warm Up 0.5 0.8 0 0.5 0.8 0 0.5 0.8 0 0.5 0.8 0 0.5 0.8 0
1 7.0 11.2 5 7.5 12.0 5 8.0 12.8 5 8.5 13.6 5 9.0 14.4 5
2 5.0 8.0 0 5.5 8.8 0 5.5 8.8 0 6.0 9.6 0 6.0 9.6 0
3 7.0 11.2 5 7.5 12.0 5 8.0 12.8 5 8.5 13.6 5 9.0 14.4 5
4 5.0 8.0 0 5.5 8.8 0 5.5 8.8 0 6.0 9.6 0 6.0 9.6 0
5 7.2 11.5 5 7.7 12.3 5 8.2 13.1 5 8.7 13.9 5 9.2 14.7 5
6 5.0 8.0 0 5.5 8.8 0 5.5 8.8 0 6.0 9.6 0 6.0 9.6 0
7 7.2 11.5 5 7.7 12.3 5 8.2 13.1 5 8.7 13.9 5 9.2 14.7 5
8 5.0 8.0 0 5.5 8.8 0 5.5 8.8 0 6.0 9.6 0 6.0 9.6 0
9 7.5 12.0 5 8.0 12.8 5 8.5 13.6 5 9.0 14.4 5 9.5 15.2 5
10 5.0 8.0 0 5.5 8.8 0 5.5 8.8 0 6.0 9.6 0 6.0 9.6 0
11 7.5 12.0 5 8.0 12.8 5 8.5 13.6 5 9.0 14.4 5 9.5 15.2 5
12 5.0 8.0 0 5.5 8.8 0 5.5 8.8 0 6.0 9.6 0 6.0 9.6 0
13 7.5 12.0 5 8.0 12.8 5 8.5 13.6 5 9.0 14.4 5 9.5 15.2 5
14 5.0 8.0 0 5.5 8.8 0 5.5 8.8 0 6.0 9.6 0 6.0 9.6 0
15 7.5 12.0 5 8.0 12.8 5 8.5 13.6 5 9.0 14.4 5 9.5 15.2 5
Cool Down 5.0 8.0 0 5.5 8.8 0 5.5 8.8 0 6.0 9.6 0 6.0 9.6 0
ELITE
Level 16 17 18 19 20
Segment Mph Km/h Elev. Mph Km/h Elev. Mph Km/h Elev. Mph Km/h Elev. Mph Km/h Elev.
Warm Up 0.5 0.8 0 0.5 0.8 0 0.5 0.8 0 0.5 0.8 0 0.5 0.8 0
1 9.5 15.2 6 10.0 16.0 6 10.5 16.8 6 11.0 17.6 6 11.5 18.4 6
2 6.0 9.6 0 6.5 10.4 0 6.5 10.4 0 7.0 11.2 0 7.0 11.2 0
3 9.5 15.2 6 10.0 16.0 6 10.5 16.8 6 11.0 17.6 6 11.5 18.4 6
4 6.0 9.6 0 6.5 10.4 0 6.5 10.4 0 7.0 11.2 0 7.0 11.2 0
5 9.7 15.5 6 10.2 16.3 6 10.7 17.1 6 11.2 17.9 6 11.7 18.7 6
6 6.0 9.6 0 6.5 10.4 0 6.5 10.4 0 7.0 11.2 0 7.0 11.2 0
7 9.7 15.5 6 10.2 16.3 6 10.7 17.1 6 11.2 17.9 6 11.7 18.7 6
8 6.0 9.6 0 6.5 10.4 0 6.5 10.4 0 7.0 11.2 0 7.0 11.2 0
9 10.0 16.0 6 10.5 16.8 6 11.0 17.6 6 11.5 18.4 6 12.0 19.2 6
10 6.0 9.6 0 6.5 10.4 0 6.5 10.4 0 7.0 11.2 0 7.0 11.2 0
11 10.0 16.0 6 10.5 16.8 6 11.0 17.6 6 11.5 18.4 6 12.0 19.2 6
12 6.0 9.6 0 6.5 10.4 0 6.5 10.4 0 7.0 11.2 0 7.0 11.2 0
13 10.0 16.0 6 10.5 16.8 6 11.0 17.6 6 11.5 18.4 6 12.0 19.2 6
14 6.0 9.6 0 6.5 10.4 0 6.5 10.4 0 7.0 11.2 0 7.0 11.2 0
15 10.0 16.0 6 10.5 16.8 6 11.0 17.6 6 11.5 18.4 6 12.0 19.2 6
Cool Down 6.0 9.6 0 6.5 10.4 0 6.5 10.4 0 7.0 11.2 0 7.0 11.2 0
SPRINT 8 PROGRAM CHARTS: