AFG 3.3AT - Program Information

2322
PROGRAM INFORMATION
1) MANUAL: Adjust your speed and incline manually during your workout.
2) 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.
3) MUSCLE TONER: Tones muscles by
adjusting incline gradually while keeping you
in your fat burning zone. Segments change
every 30 seconds. Time based goal with
10 difficulty levels to choose from.
4) STRENGTH BUILDER: Time segments vary
from 30 to 90 segments long to challenge
your stamina and strength. Time based goal
with 10 difficulty levels to choose from.
5) SPEED INTERVALS:
Improves your strength,
speed and endurance by
increasing and decreasing
the speed throughout your
workout to involve your heart
and other muscles. Speed
changes and segments
repeat 90 seconds and
30 seconds.
6) PEAK INTERVALS: Improves your strength, speed and endurance
by increasing and decreasing the speed and incline throughout your
workout to involve your heart and other muscles. Speed and Incline
changes, segments repeat 90 seconds and 30 seconds.
WEIGHT LOSS
Segment Warm Up 1 2 3 4 5 6 7 8 Cool Down
Time 4:00
min
Each segment is 30 seconds 4:00
min
Level 1
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
Speed 1.0 1.5 2.0 2.5 3.0 3.5 4.0 3.5 3.0 2.5 2.3 1.5
Level 2
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
Speed 1.3 1.9 2.5 3.0 3.5 4.0 4.5 4.0 3.5 3.0 2.6 1.8
Level 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
Speed 1.5 2.3 3.0 3.5 4.0 4.5 5.0 4.5 4.0 3.5 3.0 2.0
Level 4
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
Speed 1.8 2.6 3.5 4.0 4.5 5.0 5.5 5.0 4.5 4.0 3.4 2.3
Level 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
Speed 2.0 3.0 4.0 4.5 5.0 5.5 6.0 5.5 5.0 4.5 3.8 2.5
Level 6
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
Speed 2.3 3.4 4.5 5.0 5.5 6.0 6.5 6.0 5.5 5.0 4.1 2.8
Level 7
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
Speed 2.5 3.8 5.0 5.5 6.0 6.5 7.0 6.5 6.0 5.5 4.5 3.0
Level 8
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
Speed 2.8 4.1 5.5 6.0 6.5 7.0 7.5 7.0 6.5 6.0 4.9 3.3
Level 9
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
Speed 3.0 4.5 6.0 6.5 7.0 7.5 8.0 7.5 7.0 6.5 5.3 3.5
Level 10
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
Speed 3.3 4.9 6.5 7.0 7.5 8.0 8.5 8.0 7.5 7.0 5.6 3.8
STRENGTH BUILDER - INCLINE ONLY
Segment Warm Up 1 2 3 4 5 6 7 8 9 10 11 12 Cool Down
Seconds 4:00
min
30 60 90 60 90 45 60 45 90 90 30 30 4:00
min
Level 1 1 1 1 2 2 2 2 1 2 2 1 2 2 1 2 2 2 1 1 1
Level 2 1 1 1 2 3 2 3 2 2 3 2 2 3 2 2 3 2 1 1 1
Level 3 1 1 1 2 4 3 4 2 3 4 2 3 4 2 3 4 2 1 1 1
Level 4 1 1 1 2 5 4 5 3 4 5 3 4 5 3 4 5 2 1 1 1
Level 5 1 2 2 2 5 5 5 4 5 5 4 5 5 4 5 5 2 2 2 1
Level 6 1 2 2 3 6 5 6 5 5 6 5 5 6 5 5 6 3 2 2 1
Level 7 1 2 2 3 7 6 7 5 6 7 5 6 7 5 6 7 3 2 2 1
Level 8 1 1 1 2 9 8 9 8 8 9 8 8 9 8 8 9 2 1 1 1
Level 9 2 2 2 3 11 10 11 9 10 11 9 10 11 9 10 11 2 1 1 1
Level 10 2 3 4 5 12 12 12 11 12 12 11 12 12 11 12 12 3 2 2 1
MUSCLE TONER - INCLINE ONLY
Segments Warm Up Program Segments - Repeat Cool Down
Time 4:00
min
Each segment is 30 seconds 4:00
min
Level 1 0 0 0 1 1 1 2 2 1 1 2 2 1 1 2 2 1 0 0 0
Level 2 0 0 1 2 1 2 2 3 1 2 2 3 1 2 2 3 2 1 0 0
Level 3 0 1 1 2 2 2 3 3 2 2 3 3 2 2 3 3 2 1 1 0
Level 4 1 1 1 2 2 3 3 4 2 3 3 4 2 3 3 4 2 1 1 1
Level 5 2 2 2 2 3 3 4 4 3 3 4 4 3 3 4 4 2 2 2 2
Level 6 2 2 2 3 3 4 4 5 3 4 4 5 3 4 4 5 3 2 2 2
Level 7 3 3 3 3 5 5 6 6 5 5 6 6 5 5 6 6 3 3 3 3
Level 8 3 3 3 4 6 6 7 7 6 6 7 7 6 6 7 7 4 3 3 3
Level 9 3 3 4 4 7 7 8 9 7 7 8 10 7 7 10 10 4 4 3 3
Level 10 3 4 4 5 8 10 10 10 8 8 11 11 8 8 12 12 5 4 4 3
SPEED INTERVALS
Segment Warm Up 1 2 Cool Down
Time 4:00
min
90
sec
30
sec
4:00
min
Level 1 1.0 1.5 2.0 4.0 1.5 1.0
Level 2 1.0 1.5 2.0 4.5 1.5 1.0
Level 3 1.3 1.9 2.5 5.0 1.9 1.3
Level 4 1.3 1.9 2.5 5.5 1.9 1.3
Level 5 1.5 2.3 3.0 6.0 2.3 1.5
Level 6 1.5 2.3 3.0 6.5 2.3 1.5
Level 7 1.8 2.6 3.5 7.0 2.6 1.8
Level 8 1.8 2.6 3.5 7.5 2.6 1.8
Level 9 2.0 3.0 4.0 8.0 3.0 2.0
Level 10 2.0 3.0 4.0 8.5 3.0 2.0
PEAK INTERVALS
Segment Warm Up 1 2 Cool Down
Time 4:00
min
90
sec
30
sec
4:00
min
Level 1
Speed 1.0 1.5 2.0 4.0 1.5 1.0
Incline 1.0 1.5 0.5 1.5 1.5 0.0
Level 2
Speed 1.0 1.5 2.0 4.5 1.5 1.0
Incline 1.5 2.5 3.0 6.5 2.5 1.5
Level 3
Speed 1.3 1.9 2.5 5.0 1.9 1.3
Incline 2.0 3.0 4.0 7.5 3.0 2.0
Level 4
Speed 1.3 1.9 2.5 5.5 1.9 1.3
Incline 2.0 3.0 4.0 8.0 3.0 2.0
Level 5
Speed 1.5 2.3 3.0 6.0 2.3 1.5
Incline 2.5 3.5 4.5 8.5 3.5 2.5
Level 6
Speed 1.5 2.3 3.0 6.5 2.3 1.5
Incline 2.5 3.5 4.5 9.0 3.5 2.5
Level 7
Speed 1.8 2.6 3.5 7.0 2.6 1.8
Incline 2.5 4.0 5.5 9.5 4.0 3.0
Level 8
Speed 1.8 2.6 3.5 7.5 2.6 1.8
Incline 3.0 4.0 5.5 9.5 4.0 3.0
Level 9
Speed 2.0 3.0 4.0 8.0 3.0 2.0
Incline 3.0 4.5 6.0 10.0 5.0 3.0
Level 10
Speed 2.0 3.0 4.0 8.5 3.0 2.0
Incline 3.0 4.5 6.0 10.0 5.0 3.0
AFG14_OM_3.3AT_Rev1_2.indd 22-23 7/31/14 4:41 PM