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25
down. This will build up your heart muscle and increase blood
ow and lung capacity
Incline: The elevation in this program is moderate. There are
several elevation spikes at different points of the workout.
Segments 15 are maximum elevation for this program.
STRENGTH
This program has a gradual progression of resistance up to 100% of maximum effort that is sustained for 25% of workout
duration. This will help build strength and muscular endurance
in the lower body and glutes. A brief cool down follows.
Incline: There is a quick climb to a moderate, sustained
elevation that lasts the majority of the workout length.
INTERVAL
This program takes you through high levels of intensity followed by recovery periods of low intensity. This program utilizes
and develops your “Fast Twitch” muscle bers which are used when performing tasks that are intense and short in duration.
These deplete your oxygen level and spike your heart rate, followed by periods of recovery and heart rate drop to
replenish oxygen. Your cardiovascular system gets programmed to use oxygen more efciently.
Incline: This program will spike similar to the speed prole, but in different segments (columns); this means that
all of your lower extremity muscles will be equally challenged throughout this program. The incline alternates
between 25 & 65 % of maximum elevation
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