Bowflex T9 - Page 22

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HILL SPRINT: A 20 minute program that allows you to select a level of difficulty from 1 - 10. After a 3 minute warm-up, the program
repeats sprint & recovery segments 10 times. The program finishes with a 2 minute cool down.
Total workout (Warmup + 10x segments + Cool Down)= 20 minutes
Segment Warm Up Sprint Speed Recover Speed Cool Down
Time 90s 90s 30 sec 60 sec
Level 1
Incline 0 0.5 3 0 0
Speed (km/h) 0.8 2.4 4.0 3.2 0.8
Level 2
Incline 0 0.5 3.5 0 0
Speed (km/h) 0.8 3.2 4.8 4.0 0.8
Level 3
Incline 1 1 4 2 1
Speed 1.6 4.0 5.6 4.8 1.6
Level 4
Incline 1 1 4.5 2 1
Speed (km/h) 3.2 4.0 6.4 4.8 3.2
Level 5
Incline 1 1.5 5 2 1
Speed (km/h) 3.2 4.8 8.0 4.8 3.2
Level 6
Incline 2 1.5 6 3 2
Speed (km/h) 3.2 5.6 9.6 4.8 3.2
Level 7
Incline 2 2 7 3 2
Speed (km/h) 4.0 6.4 9.6 6.4 4.0
Level 8
Incline 2 2 8 4 2
Speed (km/h) 4.0 6.4 9.6 6.4 4.0
Level 9
Incline 2 2.5 9 4 2
Speed (km/h) 4.8 7.2 14.4 6.4 4.8
Level 10
Incline 2 2.5 10 4 2
Speed (km/h) 4.8 8.0 16.0 8.0 4.8