Freespirit 30517 - Page 19

INTRODUCTION
IMPORTANT
PRECAUTIONS
ASSEMBLY
BEFORE
YOU BEGIN
TREADMILL
OPERATION
CONDITIONING
GUIDELINES
TROUBLESHOOTING
& MAINTENANCE
LIMITED
WARRANTY
18
Walk a series of alternating INCLINE levels. Step based goal with 4 courses to choose from.
2,000 STEPS PROGRAM SEGMENTS
(all segments equal 100 steps)
WARM-UP
1 2 3 4 5 6 7 8 9 10 11 12
COOL-DOWN
SEGMENTS ARE REPEATED UNTIL SELECTED STEPS ARE REACHED
Flat 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Rolling 0.0 0.0 0.5 0.5 1.0 0.5 1.0 0.5 2.0 3.0 2.0 2.0 4.0 2.0 3.0 0.5 0.5 0.5 0.0 0.0
Hills 0.5 0.5 1.0 1.0 1.5 1.0 3.0 2.5 4.0 5.0 4.0 6.0 4.0 5.0 4.0 2.5 1.0 1.0 0.5 0.5
Mountain 1.5 1.5 2.0 2.0 2.5 3.5 5.0 4.5 6.0 7.0 6.0 8.0 6.0 7.0 6.0 4.5 2.0 2.0 1.5 1.5
(WARM-UP and COOL-DOWN periods last 400 steps each (100 per segment) and are included in program step count)
NOTE: 2,000 steps = 1.0 miles based on the average stride length. Actual distance may vary.
PROGRAM: 2,000 STEPS
."/6"-
*/5&37"-4
)*--4
8&*()5-044
45&14
45&14
45&14
45&14
Walk a series of alternating INCLINE levels. Step based goal with 4 courses to choose from.
5,000 STEPS PROGRAM SEGMENTS
(all segments equal 100 steps)
WARM-UP
1 2 3 4 5 6 7 8 9 10 11 12
COOL-DOWN
SEGMENTS ARE REPEATED UNTIL SELECTED STEPS ARE REACHED
Flat 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Rolling 0.0 0.0 0.5 0.5 1.0 0.5 1.0 0.5 2.0 3.0 2.0 2.0 4.0 2.0 3.0 0.5 0.5 0.5 0.0 0.0
Hills 0.5 0.5 1.0 1.0 1.5 1.0 3.0 2.5 4.0 5.0 4.0 6.0 4.0 5.0 4.0 2.5 1.0 1.0 0.5 0.5
Mountain 1.5 1.5 2.0 2.0 2.5 3.5 5.0 4.5 6.0 7.0 6.0 8.0 6.0 7.0 6.0 4.5 2.0 2.0 1.5 1.5
(WARM-UP and COOL-DOWN periods last 400 steps each (100 per segment) and are included in program step count)
NOTE: 5,000 steps = 2.5 miles based on the average stride length. Actual distance may vary.
PROGRAM: 5,000 STEPS
."/6"-
*/5&37"-4
)*--4
8&*()5-044
45&14
45&14
45&14
45&14
Walk a series of alternating INCLINE levels. Step based goal with 4 courses to choose from.
10,000 STEPS PROGRAM SEGMENTS
(all segments equal 100 steps)
WARM-UP
1 2 3 4 5 6 7 8 9 10 11 12
COOL-DOWN
SEGMENTS ARE REPEATED UNTIL SELECTED STEPS ARE REACHED
Flat 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Rolling 0.0 0.0 0.5 0.5 1.0 0.5 1.0 0.5 2.0 3.0 2.0 2.0 4.0 2.0 3.0 0.5 0.5 0.5 0.0 0.0
Hills 0.5 0.5 1.0 1.0 1.5 1.0 3.0 2.5 4.0 5.0 4.0 6.0 4.0 5.0 4.0 2.5 1.0 1.0 0.5 0.5
Mountain 1.5 1.5 2.0 2.0 2.5 3.5 5.0 4.5 6.0 7.0 6.0 8.0 6.0 7.0 6.0 4.5 2.0 2.0 1.5 1.5
(WARM-UP and COOL-DOWN periods last 400 steps each (100 per segment) and are included in program step count)
NOTE: 10,000 steps = 5.0 miles based on the average stride length. Actual distance may vary.
PROGRAM: 10,000 STEPS
."/6"-
*/5&37"-4
)*--4
8&*()5-044
45&14
45&14
45&14
45&14