Bowflex T9 - Page 26

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CUSTOM: Allows you to create and reuse your perfect workout with a combination of a specific speed, incline and time or
distance. The ultimate in personal programming. This is a time or distance based goal program.
CUSTOM HEART RATE: This program allows you to set your Heart Rate for a specified time. The program will adjust incline
to keep your Heart Rate in your target zone. Build multiple Heart Rate targets into a full program to help you reach your
cardiovascular goals. The program total time includes a 4 minute warm up and 4 minute cool down time. Your selected custom
heart rates will repeat after the warm up until 4 minutes before the total time expires.
SPRINT 8: A time based program that allows you to select a level. After warm up, the program will give you 30 seconds at a high
speed and intensity, alternating with 90 seconds at a lower recovery speed. Increasing levels will allow you to keep your calorie
burn high and increase your overall running speed.
Speed changes and segments repeat 90 and 30 seconds.
Segment Warm Up 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 Cool Down
Time (Sec) 3:00 Mins 30 90 30 90 30 90 30 90 30 90 30 90 30 90 30 150
Level 1
Incline 0 3 0 3 0 3 0 3 0 3 0 3 0 3 0 3 0
Speed (mph) 1.5 3.2 1.5 3.2 1.5 3.2 1.5 3.2 1.5 3.2 1.5 3.2 1.5 3.2 1.5 3.2 1.5
Speed (km/h) 2.4 5.1 2.4 5.1 2.4 5.1 2.4 5.1 2.4 5.1 2.4 5.1 2.4 5.1 2.4 5.1 2.4
Level 2
Incline 0 3 0 3 0 3 0 3 0 3 0 3 0 3 0 3 0
Speed (mph) 1.5 3.7 1.5 3.7 1.5 4 1.5 4 1.5 4.2 1.5 4.2 1.5 4.2 1.5 4.2 1.5
Speed (km/h) 2.4 5.9 2.4 5.9 2.4 6.4 2.4 6.4 2.4 6.7 2.4 6.7 2.4 6.7 2.4 6.7 2.4
Level 3
Incline 0 3 0 3 0 3 0 3 0 3 0 3 0 3 0 3 0
Speed (mph) 1.5 4.2 1.5 4.2 1.5 4.4 1.5 4.4 1.5 4.6 1.5 4.6 1.5 4.6 1.5 4.6 1.5
Speed (km/h) 2.4 6.7 2.4 6.7 2.4 7.0 2.4 7.0 2.4 7.4 2.4 7.4 2.4 7.4 2.4 7.4 2.4
Level 4
Incline 0 3 0 3 0 3 0 3 0 3 0 3 0 3 0 3 0
Speed (mph) 1.5 4.6 1.5 4.6 1.5 4.8 1.5 4.8 1.5 5 1.5 5 1.5 5 1.5 5 1.5
Speed (km/h) 2.4 7.4 2.4 7.4 2.4 7.7 2.4 7.7 2.4 8.0 2.4 8.0 2.4 8.0 2.4 8.0 2.4
Level 5
Incline 0 3 0 3 0 3 0 3 0 3 0 3 0 3 0 3 0
Speed (mph) 1.5 4.9 1.5 4.9 1.5 5.1 1.5 5.1 1.5 5.3 1.5 5.3 1.5 5.3 1.5 5.3 1.5
Speed (km/h) 2.4 7.8 2.4 7.8 2.4 8.2 2.4 8.2 2.4 8.5 2.4 8.5 2.4 8.5 2.4 8.5 2.4
Level 6
Incline 0 4 0 4 0 4 0 4 0 4 0 4 0 4 0 4 0
Speed (mph) 2 5 2 5 2 5.2 2 5.2 2 5.5 2 5.5 2 5.5 2 5.5 2
Speed (km/h) 3.2 8 3.2 8 3.2 8.3 3.2 8.3 3.2 8.8 3.2 8.8 3.2 8.8 3.2 8.8 3.2
Level 7
Incline 0 4 0 4 0 4 0 4 0 4 0 4 0 4 0 4 0
Speed (mph) 2 5.3 2 5.3 2 5.5 2 5.5 2 5.8 2 5.8 2 5.8
2 5.8 2
Speed (km/h) 3.2 8.5 3.2 8.5 3.2 8.8 3.2 8.8 3.2 9.3 3.2 9.3 3.2 9.3 3.2 9.3 3.2
Level 8
Incline 0 4 0 4 0 4 0 4 0 4 0 4 0 4 0 4 0
Speed (mph) 2 5.8 2 5.8 2 6 2 6 2 6.3 2 6.3 2 6.3 2 6.3 2
Speed (km/h) 3.2 9.3 3.2 9.3 3.2 9.6 3.2 9.6 3.2 10.1 3.2 10.1 3.2 10.1 3.2 10.1 3.2