AFG 7.3AT - Treadmill Programs; 5.3 AT Program Details

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5.3AT 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.
5.3AT
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
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