DKN EZRUN - Appendix 1: Program Exercise Chart

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There are 15 pre-set programs and each has 16 sections. The overall time of the workout is divided
equally among each section. Eg. If the workout time is set to 16 minutes, then each section is 1 minute.
P1 Segments 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16
Speed (kph) 7 10 9.5 9.5 10.5 10.5 8.5 8.5 10.5 10.5 9.5 9 9 9 9 7
Incline 0 0 2 2 4 4 6 4 6 4 4 2 2 2 2 0
P2 Segments 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16
Speed (kph) 10 13 12.5 12 11.5 11 10 9 8 9 10 11 11.5 12 12.5 13
Incline 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
P3 Segments 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16
Speed (kph) 8 9 10 10 9 7 8.5 9.5 9.5 8 5 8 9 9 8 6
Incline 0 2 4 4 2 0 3 5 5 3 0 4 6 6 4 0
P4 Segments 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16
Speed (kph) 8 10.5 10.5 12 12 12 8.5 11 11 6 12 10 10 7 12.5 9
Incline 0 2 2 0 0 0 5 4 4 7 1 3 3 6 0 0
P5 Segments 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16
Speed (kph) 4 6 6 8 8 8 8 8 8 8 8 8 6 6 4 4
Incline 0 2 4 6 6 8 8 6 8 8 6 4 4 4 2 0
P6 Segments 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16
Speed (kph) 4 4 8 4 8 4 10 4 8 4 12 4 10 4 12 4
Incline 0 2 4 2 4 2 6 2 4 2 6 2 4 2 6 0
P7 Segments 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16
Speed (kph) 8 8 8 9 9 8 10 11 10 8 10 10 9 11 11 6
Incline 0 2 4 2 2 4 2 0 2 4 2 2 4 2 2 0
P8 Segments 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16
Speed (kph) 9 12 12.5 12 11 11.5 11 10 10.5 10 9 9.5 9 12 11 10
Incline 0 0 0 0 4 4 4 6 6 6 8 8 8 0 0 0
P9 Segments 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16
Speed (kph) 6.5 7 6.5 7.5 6.5 6.5 6 6 6.5 7 6 6 6.5 7 6.5 6.5
Incline 0 0 2 0 2 2 4 4 2 0 4 4 2 0 2 0
P10 Segments 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16
Speed (kph) 6.5 7 7 7 7 6.5 6.5 6 6 7 7.5 7 7 6.5 6.5 6
Incline 0 3 4 7 8 9 10 11 12 5 3 5 7 9 10 0
P11 Segments 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16
Speed (kph) 10 10 10 11.5 10.5 10.5 9 11 12 8 12 11 8 12.5 10.5 8
Incline 0 2 2 0 2 2 0 2 2 0 2 2 0 2 2 0
P12 Segments 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16
Speed (kph) 4 6 8 8.5 8.5 8.5 9 8.5 7.5 7.5 7.5 7.5 6 6 5 5
Incline 3 3 4 4 5 6 6 7 8 9 10 10 5 5 0 0
P13 Segments 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16
Speed (km/h) 5 6 9 9 8 7 7 6 6 7 7 8 9 9 6 5
Incline 0 4 5 6 7 8 9 10 10 9 8 7 6 5 4 0
P14 Segments 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16
Speed (km/h) 5 7 10 7 11 7 12 12 10 6 11 7 10 7 6.5 5
Incline 0 0 4 2 4 2 3 2 2 0 4 2 4 2 1 0
P15 Segments 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16
Speed (km/h) 3 4 6 6 6 7 7 7 4 4 7 7 4 6 6 3
Incline 0 0 2 2 0 0 2 2 0 0 2 2 0 2 0 0
Appendix 1: Program Exercise Chart