Bowflex T9 - Page 23

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FAT BURN: Relatively slow and steady is the name of the game to maximize your weight-loss goals. 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.
Segment Warm Up 1 2 3 4 5 6 7 8
Time 4:00 Mins 30 Sec 30 Sec 30 Sec 30 Sec 30 Sec 30 Sec 30 Sec 30 Sec
Level 1
Incline 0 0.5 1.5 1.5 1 0.5 0.5 0.5 1 1.5
Speed (mph) 0.5 1.5 2 2.5 3 3.5 4 3.5 3 2.5
Speed (km/h) 0.8 2.4 3.2 4.0 4.8 5.6 6.4 5.6 4.8 4.0
Level 2
Incline 0 0.5 1.5 1.5 1 0.5 1 0.5 1 1.5
Speed (mph) 0.5 1.9 2.5 3 3.5 4 4.5 4 3.5 3
Speed (km/h) 0.8 3.0 4.0 4.8 5.6 6.4 7.2 6.4 5.6 4.8
Level 3
Incline 0.5 1 2 2 1.5 1 1 1 1.5 2
Speed (mph) 0.5 2.3 3 3.5 4 4.5 5 4.5 4 3.5
Speed (km/h) 0.8 3.7 4.8 5.6 6.4 7.2 8.0 7.2 6.4 5.6
Level 4
Incline 0.5 1 2 2 1.5 1 1 1 1.5 2
Speed (mph) 1 2.6 3.5 4 4.5 5 5.5 5 4.5 4
Speed (km/h) 1.6 4.2 5.6 6.4 7.2 8.0 8.8 8.0 7.2 6.4
Level 5
Incline 1 1.5 2.5 2.5 2 1.5 1.5 1.5 2 2.5
Speed (mph) 1 3 4 4.5 5 5.5 6 5.5 5 4.5
Speed (km/h) 1.6 4.8 6.4 7.2 8.0 8.8 9.6 8.8 8.0 7.2
Level 6
Incline 1 1.5 2.5 2.5 2 1.5 1.5 1.5 2 2.5
Speed (mph) 1 3.4 4.5 5 5.5 6 6.5 6 5.5 5
Speed (km/h) 1.6 5.4 7.2 8.0 8.8 9.6 10.4 9.6 8.8 8.0
Level 7
Incline 1.5 2 3 3 2.5 2 2 2 2.5 3
Speed (mph) 1.4 3.8 5 5.5 6 6.5 7 6.5 6 5.5
Speed (km/h) 2.2 6.1 8.0 8.8 9.6 10.4 11.2 10.4 9.6 8.8
Level 8
Incline 1.5 2 3 3 2.5 2 2 2 2.5 3
Speed (mph) 1.4 4.1 5.5 6 6.5 7 7.5 7 6.5 6
Speed (km/h) 2.2 6.6 8.8 9.6 10.4 11.2 12.0 11.2 10.4 9.6
Level 9
Incline 2 2.5 3.5 3.5 3 2.5 2.5 2.5 3 3.5
Speed (mph) 1.4 4.5 6 6.5 7 7.5 8 7.5 7 6.5
Speed (km/h) 2.2 7.2 9.6 10.4 11.2 12.0 12.8 12.0 11.2 10.4
Level 10
Incline 2 2.5 3.5 3.5 3 2.5 2.5 2.5 3 3.5
Speed (mph) 1.4 4.9 6.5 7 7.5 8 8.5 8 7.5 7
Speed (km/h) 2.2 7.8 10.4 11.2 12.0 12.8 13.6 12.8 12.0 11.2