AFG 7.3AT - Page 24

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7-8) 5K/10K: Programs that allow
you to set and work toward
a distance goal. Treadmill
automatically adjusts incline to
simulate running on an actual
course. Incline changes and all
segments are 0.16 Km.
9) TRAIL RUN: Simulates climbing
mountains by increasing and decreasing
the incline. Time-based goal with 10
difficulty levels to choose from.
10) TRAIL CLIMB: This high-intensity
ascending cardio program gives you a
solid and varied workout with 10 different
challenge levels.
5K / 10K - INCLINE ONLY
Segment Warm Up 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 Cool Down
Incline 4:00
min Each segment is 0.16 Km 4:00 min
Level 1 0.0 0.5 1.0 3.0 1.0 3.0 2.0 3.0 2.0 3.5 2.0 3.0 2.0 3.0 1.0 3.0 1.0 0.5 0.0
Level 2 0.0 0.5 1.0 3.0 2.0 3.0 2.0 3.0 2.5 3.5 2.5 3.0 2.0 3.0 2.0 3.0 1.0 0.5 0.0
Level 3 0.5 1.0 1.5 3.5 1.5 3.5 2.5 3.5 2.5 4.0 2.5 3.5 2.5 3.5 1.5 3.5 1.5 1.0 0.5
Level 4 0.5 1.0 1.5 3.5 2.5 3.5 2.5 3.5 3.0 4.0 3.0 3.5 2.5 3.5 2.5 3.5 1.5 1.0 0.5
Level 5 1.0 1.5 2.0 4.0 2.0 4.0 3.0 4.0 3.0 4.5 3.0 4.0 3.0 4.0 2.0 4.0 2.0 1.5 1.0
Level 6 1.0 1.5 2.0 4.0 3.0 4.0 3.0 4.0 3.5 4.5 3.5 4.0 3.0 4.0 3.0 4.0 2.0 1.5 1.0
Level 7 1.5 2.0 2.5 4.5 2.5 4.5 3.5 4.5 3.5 5.0 3.5 4.5 3.5 4.5 2.5 4.5 2.5 2.0 1.5
Level 8 1.5 2.0 2.5 4.5 3.5 4.5 3.5 4.5 4.0 5.0 4.0 4.5 3.5 4.5 3.5 4.5 2.5 2.0 1.5
Level 9 2.0 2.5 3.0 5.0 3.0 5.0 4.0 5.0 4.0 5.5 4.0 5.0 4.0 5.0 3.0 5.0 3.0 2.5 2.0
Level 10 2.0 2.5 3.0 5.0 4.0 5.0 4.0 5.0 4.5 5.5 4.5 5.0 4.0 5.0 4.0 5.0 3.0 2.5 2.0
5.3AT
TRAIL RUN - INCLINE CHANGES
Segment Warm Up Program Segments - Repeat Cool Down
Seconds 4:00 min 30 60 60 30 30 60 30 60 60 30 30 60 4:00 min
Level 1 1 1 1 1 3 1 1 3 3 1 3 1 1 3 3 1 1 1 1 1
Level 2 1 1 1 2 3 1 1 3 3 1 3 1 1 3 3 1 2 1 1 1
Level 3 1 1 1 2 4 2 2 4 4 2 4 2 2 4 4 2 2 1 1 1
Level 4 1 1 1 3 4 2 2 4 4 2 4 2 2 4 4 2 3 1 1 1
Level 5 1 2 3 3 5 3 3 5 5 3 5 3 3 5 5 3 3 3 2 1
Level 6 1 2 3 4 5 3 3 5 5 3 5 3 3 5 5 3 4 3 2 1
Level 7 1 2 3 4 6 4 4 6 6 4 6 4 4 6 6 4 4 3 2 1
Level 8 1 2 3 5 6 4 4 6 6 4 6 4 4 6 6 4 5 3 2 1
Level 9 2 2 3 5 7 5 5 7 7 5 7 5 5 7 7 5 5 3 2 2
Level 10 2 2 4 6 7 5 5 7 7 5 7 5 5 7 7 5 6 4 2 2
5.3AT PROGRAM INFORMATION
TRAIL CLIMB - INCLINE ONLY
Segment Warm Up Program Segments - Repeat Cool Down
Seconds 4:00 min 30 60 60 30 30 60 30 60 60 30 30 60 4:00 min
Level 1 1 1 2 3 5 5 6 6 6 6 6 6 6 7 7 7 3 2 1 1
Level 2 1 1 2 4 5 6 6 6 6 6 7 7 7 8 8 8 4 2 1 1
Level 3 1 1 1 1 6 6 6 7 8 8 8 7 8 8 7 8 1 1 1 1
Level 4 1 1 1 1 6 6 6 6 7 8 8 9 9 9 9 9 1 1 1 1
Level 5 1 1 1 2 5 6 6 6 7 8 9 9 9 9 10 10 1 2 2 1
Level 6 2 2 2 3 5 6 6 6 7 8 9 9 10 10 10 10 2 1 1 1
Level 7 2 3 3 4 6 6 6 6 7 7 8 9 9 10 11 11 2 2 1 1
Level 8 2 3 4 4 6 6 6 7 7 8 8 9 9 10 11 11 3 2 1 1
Level 9 2 4 4 5 7 7 7 8 8 9 9 9 10 11 12 12 3 2 1 1
Level 10 3 4 5 6 7 7 8 8 9 9 9 10 11 11 12 12 4 2 1 1