Bowflex T9 - Page 27

27
TREADMILL SPRINT 8 CHART
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 9
Incline 0 4 0 4 0 4 0 4 0 4 0 4 0 4 0 4 0
Speed (mph) 2 6 2 6 2 6.3 2 6.3 2 6.5 2 6.5 2 6.5 2 6.5 2
Speed (km/h) 3.2 9.6 3.2 9.6 3.2 10.1 3.2 10.1 3.2 10.4 3.2 10.4 3.2 10.4 3.2 10.4 3.2
Level 10
Incline 0 4 0 4 0 4 0 4 0 4 0 4 0 4 0 4 0
Speed (mph) 2 6.5 2 6.5 2 6.7 2 6.7 2 7 2 7 2 7 2 7 2
Speed (km/h) 3.2 10.4 3.2 10.4 3.2 10.7 3.2 10.7 3.2 11.2 3.2 11.2 3.2 11.2 3.2 11.2 3.2
Level 11
Incline 0 5 0 5 0 5 0 5 0 5 0 5 0 5 0 5 0
Speed (mph) 2.5 7 2.5 7 2.5 7.2 2.5 7.2 2.5 7.5 2.5 7.5 2.5 7.5 2.5 7.5 2.5
Speed (km/h) 4 11.2 4.0 11.2 4.0 11.5 4.0 11.5 4.0 12.0 4.0 12.0 4.0 12.0 4.0 12.0 4.0
Level 12
Incline 0 5 0 5 0 5 0 5 0 5 0 5 0 5 0 5 0
Speed (mph) 2.5 7.5 2.5 7.5 2.5 7.7 2.5 7.7 2.5 8 2.5 8 2.5 8 2.5 8 2.5
Speed (km/h) 4 12.0 4.0 12.0 4.0 12.3 4.0 12.3 4.0 12.8 4.0 12.8 4.0 12.8 4.0 12.8 4.0
Level 13
Incline 0 5 0 5 0 5 0 5 0 5 0 5 0 5 0 5 0
Speed (mph) 2.5 8 2.5 8 2.5 8.2 2.5 8.2 2.5 8.5 2.5 8.5 2.5 8.5 2.5 8.5 2.5
Speed (km/h) 4 12.8 4.0 12.8 4.0 13.1 4.0 13.1 4.0 13.6 4.0 13.6 4.0 13.6 4.0 13.6 4.0
Level 14
Incline 0 5 0 5 0 5 0 5 0 5 0 5 0 5 0 5 0
Speed (mph) 2.5 8.5 2.5 8.5 2.5 8.7 2.5 8.7 2.5 9 2.5 9 2.5 9 2.5 9 2.5
Speed (km/h) 4 13.6 4 13.6 4 14.0 4 14.0 4 14.4 4 14.4 4 14.4 4 14.4 4
Level 15
Incline 0 5 0 5 0 5 0 5 0 5 0 5 0 5 0 5 0
Speed (mph) 2.5 9 2.5 9 2.5 9.2 2.5 9.2 2.5 9.5 2.5 9.5 2.5 9.5
2.5 9.5 2.5
Speed (km/h) 4 14.4 4.0 14.4 4.0 14.8 4.0 14.8 4.0 15.2 4.0 15.2 4.0 15.2 4.0 15.2 4.0
Level 16
Incline 1 6 1 6 1 6 1 6 1 6 1 6 1 6 1 6 1
Speed (mph) 3 9.5 3 9.5 3 9.7 3 9.7 3 10 3 10 3 10 3 10 3
Speed (km/h) 4.8 15.2 4.8 15.2 4.8 15.6 4.8 15.6 4.8 16.0 4.8 16.0 4.8 16.0 4.8 16.0 4.8
Level 17
Incline 1 6 1 6 1 6 1 6 1 6 1 6 1 6 1 6 1
Speed (mph) 3 10 3 10 3 10.2 3 10.2 3 10.5 3 10.5 3 10.5 3 10.5 3
Speed (km/h) 4.8 16.0 4.8 16.0 4.8 16.4 4.8 16.4 4.8 16.9 4.8 16.9 4.8 16.9 4.8 16.9 4.8
Level 18
Incline 1 6 1 6 1 6 1 6 1 6 1 6 1 6 1 6 1
Speed (mph) 3 10.5 3 10.5 3 10.7 3 10.7 3 11 3 11 3 11 3 11 3
Speed (km/h) 4.8 16.9 4.8 16.9 4.8 17.2 4.8 17.2 4.8 17.7 4.8 17.7 4.8 17.7 4.8 17.7 4.8
Level 19
Incline 2 6 2 6 2 6 2 6 2 6 2 6 2 6 2 6 2
Speed (mph) 3 11 3 11 3 11.2 3 11.2 3 11.5 3 11.5 3 11.5 3 11.5 3
Speed (km/h) 4.8 17.7 4.8 17.7 4.8 18.0 4.8 18.0 4.8 18.5 4.8 18.5 4.8 18.5 4.8 18.5 4.8
Level 20
Incline 2 6 2 6 2 6 2 6 2 6 2 6 2 6 2 6 2
Speed (mph) 6 11.5 6 11.5 6 11.7 6 11.7 6 12 6 12 6 12 6 12 6
Speed (km/h) 9.6 18.5 9.6 18.5 9.6 18.8 9.6 18.8 9.6 19.3 9.6 19.3 9.6 19.3 9.6 19.3 9.6