MATRIX R50XR Recumbent Bike User Manual
- June 13, 2024
- MATRIX
Table of Contents
- MATRIX R50XR Recumbent Bike
- OPERATION GUIDE
- XR CONSOLE DESCRIPTION
- BEFORE YOU BEGIN
- GETTING STARTED
- AVAILABLE PROGRAMS
- PROGRAM DESCRIPTIONS
- PROGRAMS CHARTS
- TARGET HEART RATE
- USING THE HEART RATE FUNCTION
- TARGET HEART RATE
- References
- Read User Manual Online (PDF format)
- Download This Manual (PDF format)
MATRIX R50XR Recumbent Bike
OPERATION GUIDE
SERIAL NUMBER LOCATIONS
Before proceeding, find the serial numbers located on barcode stickers and enter them in the spaces provided below.
WARNING RISK OF PERSONAL INJURY:
- KEEP CHILDREN UNDER THE AGE OF 14 AWAY FROM MACHINE.
- HEART RATE MONITORING SYSTEMS MAY BE INACCURATE. OVER-EXERCISING MAY RESULT IN SERIOUS INJURY OR DEATH. IF YOU FEEL FAINT, STOP EXERCISING IMMEDIATELY.
- READ THE USER MANUAL BEFORE USE.
- USE THIS EQUIPMENT FOR ITS INTENDED PURPOSE ONLY.
- CONSULT A PHYSICIAN BEFORE USING THIS EQUIPMENT.
- THIS EQUIPMENT IS FOR CONSUMER USE ONLY.
TREADMILLS ONLY:
- TO AVOID INJURY, ATTACH SAFETY CLIP TO CLOTHING BEFORE USE.
- TO AVOID INJURY, USE EXTREME CAUTION WHEN STEPPING ONTO OR OFF OF A MOVING BELT. STAND ON THE SIDERAILS WHEN STARTING THE TREADMILL.
- REMOVE SAFETY KEY WHEN NOT IN USE AND STORE OUT OF REACH OF CHILDREN.
- CONSOLE SERIAL NUMBER
- FRAME SERIAL NUMBER
MODEL
| 0 TF30 | 0 TF50 | MATRIX FOLDING TREADMILL |
|---|
0 T30
0 T50
| 0 T70
0 T75
| MATRIX NON-FOLDING TREADMILL
0 E30| 0 E50| MATRIX SUSPENSION ELLIPTICAL TRAINER
0 A30| 0 A50| MATRIX ASCENT TRAINER
0 R30| 0 R50| MATRIX RECUMBENT CYCLE
0 U30| 0 U50| MATRIX UPRIGHT CYCLE
| 0 C50| MATRIX CLIMB MILL
- Use the information above when calling for service.
XR CONSOLE DESCRIPTION
Note: There is a thin protective sheet of clear plastic on the overlay of the console that should be removed before use.
- LCD DISPLAY WINDOW: Displays workout feedback, program profile, and more.
- GO/PAUSE : Press to start, pause, or resume your workout.
- STOP : Press to stop your workout. Press and hold for 3 seconds to reset the console.
- ENTER : Confirm each program setting.
- ARROWS : used to adjust program settings.
- NUMBER KEYPAD: Used to enter program data during program setup and to adjust speed/resistance level during workout. Press to confirm the setting.
- BACK : Go to the previous program setting.
- TOGGLE DISPLAY: Press to change display feedback during a workout. Press and hold to scan.
- BLUETOOTH: Press to connect to Bluetooth HR straps and popular training and coaching apps.
- ENERGY SAVER LIGHT: Indicates if the machine is in energy-saving mode. Press any key to wake up the machine.
- READING RACK: Holds reading material or electronic device.
- TIME: Is always shown in the larger central portion of the display. Shown as minutes : seconds. View the time remaining or the time elapsed in your workout.
- INCLINE: Shown as percent. Indicates the incline of your walking or running surface (Treadmills and Ascents only).
- DISTANCE: Shown as Miles or Kilometers based on your default setting. Indicates distance traveled or distance remaining during your workout.
- SPEED: Shown as MPH or KPH based on your default setting. Indicates how fast the treadmill belt, elliptical and Ascent Trainer footpads or bike pedals are moving.
- CALORIES: Total calories burned or calories remaining to burn during your workout.
- HEART RATE: Shown as BPM (beats per minute). Used to monitor your heart rate (when wearing a wireless heart rate strap or when contact is made with both pulse grips).
- RESISTANCE (RES): Shows the current resistance level (Bikes, Ellipticals, Ascents only).
- RPM: Revolutions Per Minute (Bikes, Ellipticals, Ascents only).
- WATTS: Displays current user power output (Bikes, Ellipticals, Ascents only).
- PACE: Indicates how many minutes it takes to complete a mile based on your current speed (Treadmills only).
- PROGRAM PROFILE: The dot matrix will show the program profile as you progress through your workout. Profile represents incline, resistance or speed (depending on model type and workout type).
BEFORE YOU BEGIN
INITIAL SETUP
When you power on the console for the first time you will be prompted to
perform the initial setup. Plug in the power cord and turn the equipment ON
(Note: Some equipment does not have a power switch). TREADMILLS ONLY: Insert
the safety key into the safety keyhole.
- Select your language and touch to confirm.
- Select your frame model number and touch to confirm.
- Select metric / standard and touch to confirm.
BLUETOOTH FITNESS SYSTEM
The XR console is tablet-ready, allowing you to use Bluetooth technology to
wirelessly connect popular training or coaching apps on your tablet or
smartphone to your machine. Some apps will enable you to control your
machine’s speed / incline / resistance via your tablet. The app will also
allow you to monitor your workout, track your progress, and view your workout
history.
BLUETOOTH HEART RATE MONITORING
The XR console enables you to wirelessly connect compatible Bluetooth heart
rate monitoring devices. You will need to ensure that your wireless heart rate
monitoring device is Bluetooth 4.0 compatible and is also “open” to sharing
data. Non-“open” or “closed” devices typically only share data with their
proprietary apps. The XR console needs an “open” device to receive data from
the device. You may need to consult with your device’s owner’s manual or the
manufacturer to confirm if it is an open device. If you are using a tablet or
smartphone and running a popular training or coaching app, the compatible
Bluetooth heart rate monitoring device will need to be paired to the app. The
machine’s console will then receive the heart rate information from your
device. If you wish to use the Bluetooth heart rate monitoring device without
a tablet or smartphone and app, press and hold the BLUETOOTH BUTTON on the
console for 5 seconds to change to the HEART RATE MONITOR ONLY mode. This will
enable the console to communicate with the Bluetooth heart rate monitoring
device. Heart rate information will be displayed on your console display. When
in HEART RATE MONITOR ONLY, the console will be unable to communicate to a
tablet or smartphone. To change back to TABLET ENABLED mode, press and hold
the BLUETOOTH BUTTON on the console for 5 seconds or reset power.
GETTING STARTED
-
Check to make sure no objects are nearby that will hinder the movement of the equipment.
-
Plug in the power cord and turn the equipment ON (Note: Some equipment does not have a power switch).
TREADMILLS ONLY -
Stand on the side rails of the treadmill.
-
Attach the safety key clip to part of your clothing making sure that it is secure and will not become detached during operation.
-
Insert the safety key into the safety keyhole.
QUICK START-UP
Simply press to begin a manual workout. Time, distance, and calories will all
count up from zero. OR.
SELECT A PROGRAM
- Select a PROGRAM using and press .
- Set workout program information using and press after each selection. Press to go back a step in the setup.
- Press to begin the workout.
FINISHING YOUR WORKOUT
When your workout is complete, the display will flash “WORKOUT COMPLETE” and
beep. Your workout information will stay displayed on the console for 30
seconds and then reset.
TO RESET THE CONSOLE
Hold for 3 seconds.
- ENERGY SAVER (STANDBY MODE)
This machine has a special feature called Energy Saver mode. This mode is automatically activated. When Energy Saver mode is activated, the display will automatically enter standby mode (Energy Saver mode) after 15 minutes of inactivity. This feature saves energy by disabling most power to the machine until a button is pressed.
RESETTING THE LUBRICATION MESSAGE:
It is necessary to lubricate your treadmill running deck or ClimbMill step
chains at regular intervals to maintain optimal performance. Your console will
inform you when your machine requires lubrication. Visit the Support section
of matrixfitness.com to view “how-to” service videos. Please contact Customer
Tech Support with questions about applying lubricant.
XR CONSOLE
First, press and hold SPEED ↑ , then and hold BOTH buttons for 5-7
seconds.
AVAILABLE PROGRAMS
PROGRAM DESCRIPTIONS
TRAINING PROGRAMS
Manual| A workout that allows you to manually adjust the machine at anytime.
Fat Burn| Promotes weight loss by increasing and decreasing the incline or
level, while keeping you in your fat burning zone.
Rolling Hills| A level based workout that automatically adjusts the incline or
resistance to simulate going up or down hills.
Intervals (Resistance)| A level based workout that automatically adjusts the
resistance at regular intervals.
Intervals (Incline)| A level based workout that automatically adjusts the
incline value at regular intervals.
Constant Watts| Automatically adjusts the resistance to maintain the set Watt
value.
TARGET HEART RATE PROGRAMS (HEART RATE STRAP IS RECOMMENDED)
Speed| Automatically adjusts speed to maintain your target heart rate.
Resistance| Automatically adjusts resistance to maintain your target heart
rate.
SPRINT 8 PROGRAM
The SPRINT 8 program is an anaerobic High Intensity Interval Training program
designed to build muscle, improve speed, and naturally increase the release of
Human Growth Hormone (HGH) in your body.
LANDMARKS PROGRAM
Landmarks program enables users to scale some of the most famous buildings and
monuments around the world.
ROLLING HILLS – TREADMILLS
| LEVEL | 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 | 16 | 17 | 18 | 19 | 20 |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| SEGMENT | INCLINE | |||||||||||||||||||
| 1 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 2 | 0.5 | 0.5 | 0.5 | 0.5 | 0.5 | 0.5 | 0.5 | 0.5 | 1 | 1 | 1 | 1 | 1 | 1 | 1 | 1.5 | 1.5 | 1.5 | ||
| 1.5 | 1.5 | |||||||||||||||||||
| 3 | 0.5 | 1 | 1 | 1 | 1 | 1 | 1.5 | 1.5 | 1.5 | 2 | 2 | 2 | 2 | 2.5 | 2.5 | 2.5 | 3 | 3 | 3 | 3.5 |
| 4 | 1 | 1 | 1.5 | 1.5 | 1.5 | 2 | 2 | 2 | 2.5 | 2.5 | 3 | 3 | 3.5 | 3.5 | 3.5 | 4 | 4 | 4.5 | ||
| 4.5 | 5 | |||||||||||||||||||
| 5 | 1.5 | 1.5 | 2 | 2 | 2 | 2.5 | 2.5 | 3 | 3 | 3.5 | 4 | 4 | 4.5 | 4.5 | 5 | 5.5 | 5.5 | 6 | 6 |
6.5
6| 0.5| 1| 1| 1| 1| 1| 1.5| 1.5| 1.5| 2| 2| 2| 2| 2.5| 2.5| 2.5| 3| 3| 3| 3.5
7| 0| 0| 0| 0| 0| 0| 0| 0| 0| 0| 0| 0| 0| 0| 0| 0| 0| 0| 0| 0
8| 0.5| 0.5| 0.5| 0.5| 0.5| 0.5| 0.5| 0.5| 1| 1| 1| 1| 1| 1| 1| 1.5| 1.5| 1.5|
1.5| 1.5
9| 1.5| 2| 2| 2.5| 3| 3| 3.5| 3.5| 4| 4.5| 5| 5.5| 5.5| 6| 6| 6.5| 7| 7| 8|
8.5
10| 2.5| 3| 3.5| 4| 4.5| 5| 5.5| 6| 6| 7| 8| 8.5| 9| 9.5| 10| 10.5| 11| 11.5|
12.5| 13.5
11| 3| 3.5| 4| 4.5| 5| 5.5| 6| 6.5| 7| 8| 9| 9.5| 10| 10.5| 11| 12| 12.5| 13|
14| 15
12| 2.5| 2.5| 3| 3.5| 4| 4.5| 4.5| 5| 5.5| 6| 7| 7.5| 8| 8| 8.5| 9.5| 9.5| 10|
11| 11.5
13| 1| 1| 1.5| 1.5| 1.5| 2| 2| 2| 2.5| 2.5| 3| 3| 3.5| 3.5| 3.5| 4| 4| 4.5|
4.5| 5
14| 0| 0| 0| 0| 0| 0| 0| 0| 0| 0| 0| 0| 0| 0| 0| 0| 0| 0| 0| 0
15| 1| 1| 1.5| 1.5| 1.5| 2| 2| 2| 2.5| 2.5| 3| 3| 3.5| 3.5| 3.5| 4| 4| 4.5|
4.5| 5
16| 1.5| 1.5| 2| 2| 2| 2.5| 2.5| 3| 3| 3.5| 4| 4| 4.5| 4.5| 5| 5.5| 5.5| 6| 6|
6.5
- Segment = workout time / 16
- Max incline 12% or 15% depending on treadmill model
PROGRAMS CHARTS
FAT BURN – A30, E30, R30, U30
| LEVEL | 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 | 16 | 17 | 18 | 19 | 20 |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| SEGMENT | RESISTANCE | |||||||||||||||||||
| 1 | 1 | 1 | 3 | 3 | 4 | 4 | 5 | 5 | 6 | 6 | 8 | 8 | 9 | 9 | 10 | 10 | 11 | 11 | 13 | 14 |
| 2 | 4 | 4 | 5 | 6 | 6 | 8 | 8 | 9 | 9 | 10 | 10 | 11 | 11 | 13 | 13 | 14 | 14 | 15 | 15 | 19 |
| 3 | 6 | 8 | 8 | 9 | 9 | 10 | 10 | 11 | 11 | 13 | 13 | 14 | 14 | 15 | 15 | 16 | 16 | 18 | 19 | 20 |
| 4 | 6 | 8 | 8 | 9 | 9 | 10 | 10 | 11 | 11 | 13 | 13 | 14 | 14 | 15 | 15 | 16 | 16 | 18 | 19 | 20 |
| 5 | 6 | 8 | 8 | 9 | 9 | 10 | 10 | 11 | 11 | 13 | 13 | 14 | 14 | 15 | 15 | 16 | 16 | 18 | 19 | 20 |
| 6 | 6 | 8 | 8 | 9 | 9 | 10 | 10 | 11 | 11 | 13 | 13 | 14 | 14 | 15 | 15 | 16 | 16 | 18 | 19 | 20 |
| 7 | 6 | 8 | 8 | 9 | 9 | 10 | 10 | 11 | 11 | 13 | 13 | 14 | 14 | 15 | 15 | 16 | 16 | 18 | 19 | 20 |
| 8 | 6 | 8 | 8 | 9 | 9 | 10 | 10 | 11 | 11 | 13 | 13 | 14 | 14 | 15 | 15 | 16 | 16 | 18 | 19 | 20 |
| 9 | 6 | 8 | 8 | 9 | 9 | 10 | 10 | 11 | 11 | 13 | 13 | 14 | 14 | 15 | 15 | 16 | 16 | 18 | 19 | 20 |
| 10 | 6 | 8 | 8 | 9 | 9 | 10 | 10 | 11 | 11 | 13 | 13 | 14 | 14 | 15 | 15 | 16 | 16 | 18 | 19 | 20 |
| 11 | 6 | 8 | 8 | 9 | 9 | 10 | 10 | 11 | 11 | 13 | 13 | 14 | 14 | 15 | 15 | 16 | 16 | 18 | 19 | 20 |
| 12 | 6 | 8 | 8 | 9 | 9 | 10 | 10 | 11 | 11 | 13 | 13 | 14 | 14 | 15 | 15 | 16 | 16 | 18 | 19 | 20 |
| 13 | 6 | 8 | 8 | 9 | 9 | 10 | 10 | 11 | 11 | 13 | 13 | 14 | 14 | 15 | 15 | 16 | 16 | 18 | 19 | 20 |
| 14 | 6 | 8 | 8 | 9 | 9 | 10 | 10 | 11 | 11 | 13 | 13 | 14 | 14 | 15 | 15 | 16 | 16 | 18 | 19 | 20 |
| 15 | 4 | 4 | 5 | 6 | 6 | 8 | 8 | 9 | 9 | 10 | 10 | 11 | 11 | 13 | 13 | 14 | 14 | 15 | 15 | 19 |
| 16 | 1 | 1 | 3 | 3 | 4 | 4 | 5 | 5 | 6 | 6 | 8 | 8 | 9 | 9 | 10 | 10 | 11 | 11 | 13 | 14 |
- Segment = workout time / 16
FAT BURN – C50
| LEVEL | 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 | 16 | 17 | 18 | 19 | 20 |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| SEGMENT | RESISTANCE | |||||||||||||||||||
| 1 | 1 | 2 | 3 | 5 | 6 | 7 | 8 | 8 | 9 | 9 | 12 | 12 | 14 | 14 | 15 | 16 | 16 | 17 | 17 | 18 |
| 2 | 3 | 5 | 7 | 9 | 9 | 10 | 12 | 13 | 14 | 15 | 15 | 16 | 17 | 18 | 19 | 20 | 21 | 22 | 23 | 26 |
| 3 | 6 | 8 | 9 | 11 | 13 | 14 | 15 | 16 | 17 | 18 | 19 | 20 | 21 | 22 | 23 | 24 | 25 | 26 | 28 | 30 |
| 4 | 6 | 8 | 9 | 11 | 13 | 14 | 15 | 16 | 17 | 18 | 19 | 20 | 21 | 22 | 23 | 24 | 25 | 26 | 28 | 30 |
| 5 | 6 | 8 | 9 | 11 | 13 | 14 | 15 | 16 | 17 | 18 | 19 | 20 | 21 | 22 | 23 | 24 | 25 | 26 | 28 | 30 |
| 6 | 6 | 8 | 9 | 11 | 13 | 14 | 15 | 16 | 17 | 18 | 19 | 20 | 21 | 22 | 23 | 24 | 25 | 26 | 28 | 30 |
| 7 | 6 | 8 | 9 | 11 | 13 | 14 | 15 | 16 | 17 | 18 | 19 | 20 | 21 | 22 | 23 | 24 | 25 | 26 | 28 | 30 |
| 8 | 6 | 8 | 9 | 11 | 13 | 14 | 15 | 16 | 17 | 18 | 19 | 20 | 21 | 22 | 23 | 24 | 25 | 26 | 28 | 30 |
| 9 | 6 | 8 | 9 | 11 | 13 | 14 | 15 | 16 | 17 | 18 | 19 | 20 | 21 | 22 | 23 | 24 | 25 | 26 | 28 | 30 |
| 10 | 6 | 8 | 9 | 11 | 13 | 14 | 15 | 16 | 17 | 18 | 19 | 20 | 21 | 22 | 23 | 24 | 25 | 26 | 28 |
30
11| 6| 8| 9| 11| 13| 14| 15| 16| 17| 18| 19| 20| 21| 22| 23| 24| 25| 26| 28|
30
12| 6| 8| 9| 11| 13| 14| 15| 16| 17| 18| 19| 20| 21| 22| 23| 24| 25| 26| 28|
30
13| 6| 8| 9| 11| 13| 14| 15| 16| 17| 18| 19| 20| 21| 22| 23| 24| 25| 26| 28|
30
14| 6| 8| 9| 11| 13| 14| 15| 16| 17| 18| 19| 20| 21| 22| 23| 24| 25| 26| 28|
30
15| 3| 5| 7| 9| 9| 12| 12| 14| 14| 15| 15| 17| 17| 20| 20| 21| 21| 23| 23| 29
16| 1| 2| 3| 5| 6| 6| 8| 8| 9| 9| 12| 12| 14| 14| 15| 15| 17| 17| 20| 21
- Segment = workout time / 16
INTERVALS (RESISTANCE) – A50, E50, R50, U50, C50
| LEVEL | 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 | 16 | 17 | 18 | 19 | 20 |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| SEGMENT | I | R | I | R | I | R | I | R | ||||||||||||
| I | R | I | R | I | R | I | R | I | R | |||||||||||
| I | R | I | R | I | R | I | R | I | R | |||||||||||
| I | R | I | R | I | R | I | R | I | R | |||||||||||
| I | R | |||||||||||||||||||
| 1 | 0 | 1 | 25 | 1 | 25 | 1 | 25 | 4 | 25 | 4 | 25 | 5 | 25 | 5 | 25 | 5 | 25 | 6 | 25 | 6 |
| 25 | 7 | 25 | 7 | 25 | 7 | 25 | 10 | 25 | 10 | 25 | 10 | 25 | 11 | 25 | 11 | 25 | 12 | |||
| 2 | 0 | 4 | 25 | 5 | 25 | 5 | 25 | 5 | 30 | 6 | 30 | 6 | 30 | 6 | 30 | 6 | 35 | 7 | 35 | 7 |
| 10 | 40 | 10 | 40 | 10 | 45 | 11 | 45 | 11 | 50 | 12 | 55 | 13 | 60 | 16 | 65 | 17 | 70 | 18 | ||
| 3 | 0 | 1 | 15 | 1 | 20 | 4 | 20 | 4 | 20 | 4 | 25 | 5 | 25 | 5 | 25 | 5 | 30 | 6 | 30 | 6 |
| 35 | 7 | 35 | 7 | 35 | 7 | 40 | 10 | 40 | 10 | 40 | 10 | 45 | 11 | 45 | 11 | 50 | 12 | |||
| 4 | 0 | 5 | 25 | 5 | 30 | 6 | 30 | 6 | 30 | 6 | 35 | 7 | 35 | 7 | 40 | 10 | 40 | 10 | 40 | 10 |
| 11 | 45 | 11 | 50 | 12 | 50 | 12 | 55 | 14 | 60 | 16 | 70 | 18 | 70 | 18 | 75 | 20 | 80 | 22 | ||
| 5 | 0 | 1 | 15 | 1 | 20 | 4 | 20 | 4 | 20 | 4 | 25 | 5 | 25 | 5 | 25 | 5 | 30 | 6 | 30 | 6 |
| 35 | 7 | 35 | 7 | 35 | 7 | 40 | 10 | 40 | 10 | 40 | 10 | 45 | 11 | 45 | 11 | 50 | 12 | |||
| 6 | 0 | 5 | 30 | 6 | 30 | 6 | 35 | 7 | 35 | 8 | 40 | 10 | 40 | 10 | 45 | 11 | 45 | 11 | 50 | 12 |
| 50 | 12 | 55 | 14 | 55 | 14 | 60 | 16 | 60 | 16 | 70 | 18 | 80 | 22 | 80 | 22 | 85 | 23 | 90 | 24 | |
| 7 | 0 | 1 | 20 | 4 | 20 | 4 | 25 | 5 | 30 | 6 | 30 | 6 | 30 | 6 | 30 | 6 | 35 | 7 | 35 | 7 |
| 40 | 10 | 40 | 10 | 40 | 10 | 45 | 11 | 45 | 11 | 45 | 11 | 50 | 12 | 55 | 14 | 60 | 16 | |||
| 8 | 0 | 6 | 30 | 6 | 35 | 7 | 40 | 10 | 45 | 11 | 50 | 12 | 50 | 12 | 55 | 14 | 60 | 16 | 65 | 17 |
| 70 | 18 | 75 | 20 | 80 | 22 | 85 | 23 | 90 | 24 | 90 | 24 | 95 | 25 | 100 | 28 | 100 | 29 | 100 |
30
9| 0| 1| 20| 4| 20| 4| 25| 5| 30| 6| 30| 6| 30| 6| 30| 6| 35| 7| 35| 7| 35| 7|
40| 10| 40| 10| 40| 10| 45| 11| 45| 11| 45| 11| 50| 12| 55| 13| 60| 16
10| 0| 6| 30| 6| 35| 7| 40| 10| 45| 11| 50| 12| 50| 12| 55| 14| 60| 16| 65|
17| 70| 18| 75| 20| 80| 22| 85| 23| 90| 24| 90| 24| 95| 25| 100| 28| 100| 29|
100| 30
11| 0| 1| 20| 4| 20| 4| 25| 5| 30| 6| 30| 6| 30| 6| 30| 6| 35| 7| 35| 7| 35|
7| 40| 10| 40| 10| 40| 10| 45| 11| 45| 11| 45| 11| 50| 12| 55| 13| 60| 16
12| 0| 6| 30| 6| 35| 7| 40| 10| 45| 11| 50| 12| 50| 12| 55| 14| 60| 16| 65|
17| 70| 18| 75| 20| 80| 22| 85| 23| 90| 24| 90| 24| 95| 25| 100| 27| 100| 29|
100| 30
13| 0| 1| 20| 4| 20| 4| 25| 5| 30| 6| 30| 6| 30| 6| 30| 6| 35| 7| 35| 7| 35|
7| 40| 10| 40| 10| 40| 10| 45| 11| 45| 11| 45| 11| 50| 12| 55| 13| 60| 16
14| 0| 4| 25| 5| 30| 6| 30| 6| 35| 8| 35| 7| 40| 10| 40| 10| 45| 11| 45| 11|
50| 12| 50| 12| 55| 14| 55| 14| 60| 16| 65| 17| 70| 18| 75| 20| 80| 22| 85| 23
15| 0| 1| 15| 1| 15| 1| 20| 4| 20| 3| 25| 5| 25| 5| 25| 5| 30| 6| 30| 6| 30|
6| 35| 7| 35| 7| 35| 7| 40| 10| 40| 10| 40| 10| 45| 11| 45| 11| 50| 12
16| 0| 1| 15| 1| 15| 1| 20| 4| 20| 3| 25| 5| 25| 5| 25| 5| 30| 6| 30| 6| 30|
6| 35| 7| 35| 7| 35| 7| 40| 10| 40| 10| 40| 10| 45| 11| 45| 11| 50| 12
-
* I = % Incline / R = Resistance- Incline for A50 only
- Segment = workout time / 16
INTERVALS (RESISTANCE) – A30, E30, R30, U30
| LEVEL | 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 | 16 | 17 | 18 | 19 | 20 |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| SEGMENT | I | R | I | R | I | R | I | R | ||||||||||||
| I | R | I | R | I | R | I | R | I | R | |||||||||||
| I | R | I | R | I | R | I | R | I | R | |||||||||||
| I | R | I | R | I | R | I | R | I | R | |||||||||||
| I | R | |||||||||||||||||||
| 1 | 0 | 1 | 25 | 1 | 25 | 1 | 25 | 3 | 25 | 3 | 25 | 3 | 25 | 4 | 25 | 4 | 25 | 4 | 25 | 4 |
| 25 | 5 | 25 | 5 | 25 | 5 | 25 | 6 | 25 | 6 | 25 | 7 | 25 | 7 | 25 | 7 | 25 | 8 | |||
| 2 | 0 | 3 | 25 | 3 | 25 | 4 | 25 | 4 | 30 | 4 | 30 | 4 | 30 | 4 | 30 | 4 | 35 | 5 | 35 | 5 |
| 40 | 6 | 40 | 6 | 45 | 7 | 45 | 7 | 50 | 8 | 55 | 9 | 60 | 11 | 65 | 12 | 70 | 12 | |||
| 3 | 0 | 1 | 15 | 1 | 20 | 3 | 20 | 3 | 20 | 3 | 25 | 3 | 25 | 3 | 25 | 3 | 30 | 4 | 30 | 4 |
| 35 | 5 | 35 | 5 | 35 | 5 | 40 | 6 | 40 | 6 | 40 | 6 | 45 | 7 | 45 | 7 | 50 | 8 | |||
| 4 | 0 | 3 | 25 | 4 | 30 | 4 | 30 | 4 | 30 | 4 | 35 | 5 | 35 | 5 | 40 | 7 | 40 | 7 | 40 | 7 |
| 45 | 7 | 50 | 8 | 50 | 8 | 55 | 9 | 60 | 11 | 70 | 12 | 70 | 12 | 75 | 13 | 80 | 15 | |||
| 5 | 0 | 1 | 15 | 1 | 20 | 3 | 20 | 3 | 20 | 3 | 25 | 3 | 25 | 3 | 25 | 3 | 30 | 4 | 30 | 4 |
| 35 | 5 | 35 | 5 | 35 | 5 | 40 | 6 | 40 | 6 | 40 | 6 | 45 | 7 | 45 | 7 | 50 | 8 | |||
| 6 | 0 | 3 | 30 | 4 | 30 | 4 | 35 | 5 | 35 | 5 | 40 | 7 | 40 | 7 | 45 | 7 | 45 | 7 | 50 | 8 |
| 55 | 9 | 55 | 9 | 60 | 11 | 60 | 11 | 70 | 12 | 80 | 15 | 80 | 15 | 85 | 15 | 90 | 16 | |||
| 7 | 0 | 1 | 20 | 3 | 20 | 3 | 25 | 4 | 30 | 4 | 30 | 4 | 30 | 4 | 30 | 4 | 35 | 5 | 35 | 5 |
| 40 | 7 | 40 | 7 | 40 | 7 | 45 | 7 | 45 | 7 | 45 | 7 | 50 | 8 | 55 | 9 | 60 | 11 | |||
| 8 | 0 | 4 | 30 | 4 | 35 | 5 | 40 | 7 | 45 | 7 | 50 | 8 | 50 | 8 | 55 | 9 | 60 | 11 | 65 | 11 |
| 12 | 75 | 13 | 80 | 15 | 85 | 15 | 90 | 16 | 90 | 16 | 95 | 17 | 100 | 19 | 100 | 19 | 100 | 20 | ||
| 9 | 0 | 1 | 20 | 3 | 20 | 3 | 25 | 3 | 30 | 4 | 30 | 4 | 30 | 4 | 30 | 4 | 35 | 5 | 35 | 5 |
| 40 | 7 | 40 | 7 | 40 | 7 | 45 | 7 | 45 | 7 | 45 | 7 | 50 | 8 | 55 | 9 | 60 | 11 | |||
| 10 | 0 | 4 | 30 | 4 | 35 | 4 | 40 | 7 | 45 | 7 | 50 | 8 | 50 | 8 | 55 | 9 | 60 | 11 | 65 | 11 |
| 12 | 75 | 13 | 80 | 15 | 85 | 15 | 90 | 16 | 90 | 16 | 95 | 17 | 100 | 19 | 100 | 19 | 100 | 20 | ||
| 11 | 0 | 1 | 20 | 3 | 20 | 3 | 25 | 3 | 30 | 4 | 30 | 4 | 30 | 4 | 30 | 4 | 35 | 5 | 35 | 5 |
| 5 | 40 | 7 | 40 | 7 | 40 | 7 | 45 | 7 | 45 | 7 | 45 | 7 | 50 | 8 | 55 | 9 | 60 | 11 | ||
| 12 | 0 | 4 | 30 | 4 | 35 | 5 | 40 | 7 | 45 | 7 | 50 | 8 | 50 | 8 | 55 | 9 | 60 | 11 | 65 | 11 |
| 12 | 75 | 13 | 80 | 15 | 85 | 15 | 90 | 16 | 90 | 16 | 95 | 17 | 100 | 19 | 100 | 19 | 100 | 20 | ||
| 13 | 0 | 1 | 20 | 3 | 20 | 3 | 25 | 3 | 30 | 4 | 30 | 4 | 30 | 4 | 30 | 4 | 35 | 5 | 35 | 5 |
| 5 | 40 | 7 | 40 | 7 | 40 | 7 | 45 | 7 | 45 | 7 | 45 | 7 | 50 | 8 | 55 | 9 | 60 | 11 | ||
| 14 | 0 | 3 | 25 | 3 | 30 | 4 | 30 | 4 | 35 | 5 | 35 | 5 | 40 | 7 | 40 | 7 | 45 | 7 | 45 | 8 |
| 8 | 50 | 8 | 55 | 9 | 55 | 9 | 60 | 11 | 65 | 11 | 70 | 12 | 75 | 13 | 80 | 15 | 85 | 16 | ||
| 15 | 0 | 1 | 15 | 1 | 15 | 1 | 20 | 3 | 20 | 3 | 25 | 3 | 25 | 3 | 25 | 3 | 30 | 4 | 30 | 4 |
| 4 | 35 | 5 | 35 | 5 | 35 | 5 | 40 | 6 | 40 | 7 | 40 | 7 | 45 | 8 | 45 | 7 | 50 | 8 | ||
| 16 | 0 | 1 | 15 | 1 | 15 | 1 | 20 | 2 | 20 | 3 | 25 | 3 | 25 | 3 | 25 | 3 | 30 | 4 | 30 | 4 |
| 4 | 35 | 5 | 35 | 5 | 35 | 5 | 40 | 6 | 40 | 7 | 40 | 7 | 45 | 8 | 45 | 7 | 50 | 8 |
- I = % Incline / R = Resistance
- Incline for A30 only
- Segment = workout time / 16
INTERVALS (INCLINE) – TREADMILLS
| LEVEL | 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 | 16 | 17 | 18 | 19 | 20 |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| SEGMENT | INCLINE | |||||||||||||||||||
| 1 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 2 | 0.5 | 0.5 | 0.5 | 0.5 | 0.5 | 0.5 | 0.5 | 0.5 | 1 | 1 | 1 | 1 | 1 | 1 | 1 | 1.5 | 1.5 | 1.5 | ||
| 1.5 | 1.5 | |||||||||||||||||||
| 3 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 4 | 1.5 | 2 | 2 | 2.5 | 3 | 3 | 3.5 | 3.5 | 4 | 4.5 | 5 | 5.5 | 5.5 | 6 | 6 | 6.5 | 7 | 7 | 8 |
8.5
5| 0| 0| 0| 0| 0| 0| 0| 0| 0| 0| 0| 0| 0| 0| 0| 0| 0| 0| 0| 0
6| 2.5| 2.5| 3| 3.5| 4| 4.5| 4.5| 5| 5.5| 6| 7| 7.5| 8| 8| 8.5| 9.5| 9.5| 10|
11| 11.5
7| 0| 0| 0| 0| 0| 0| 0| 0| 0| 0| 0| 0| 0| 0| 0| 0| 0| 0| 0| 0
8| 3| 3.5| 4| 4.5| 5| 5.5| 6| 6.5| 7| 8| 9| 9.5| 10| 10.5| 11| 12| 12.5| 13|
14| 15
9| 0| 0| 0| 0| 0| 0| 0| 0| 0| 0| 0| 0| 0| 0| 0| 0| 0| 0| 0| 0
10| 3| 3.5| 4| 4.5| 5| 5.5| 6| 6.5| 7| 8| 9| 9.5| 10| 10.5| 11| 12| 12.5| 13|
14| 15
11| 0| 0| 0| 0| 0| 0| 0| 0| 0| 0| 0| 0| 0| 0| 0| 0| 0| 0| 0| 0
12| 3| 3.5| 4| 4.5| 5| 5.5| 6| 6.5| 7| 8| 9| 9.5| 10| 10.5| 11| 12| 12.5| 13|
14| 15
13| 0| 0| 0| 0| 0| 0| 0| 0| 0| 0| 0| 0| 0| 0| 0| 0| 0| 0| 0| 0
14| 3| 3.5| 4| 4.5| 5| 5.5| 6| 6.5| 7| 8| 9| 9.5| 10| 10.5| 11| 12| 12.5| 13|
14| 15
15| 0| 0| 0| 0| 0| 0| 0| 0| 0| 0| 0| 0| 0| 0| 0| 0| 0| 0| 0| 0
16| 3| 3.5| 4| 4.5| 5| 5.5| 6| 6.5| 7| 8| 9| 9.5| 10| 10.5| 11| 12| 12.5| 13|
14| 15
- Segment = workout time / 16
- Max incline 12% or 15% depending on treadmill model
SPRINT 8 – TREADMILLS
| SEGMENT| WARM UP| 1| 2| 3| 4| 5|
6| 7| 8| COOL DOWN
---|---|---|---|---|---|---|---|---|---|---|---
TIME| 3:00| 0:30| 1:30| 0:30| 1:30| 0:30|
1:30| 0:30| 1:30| 0:30| 1:30| 0:30| 1:30|
0:30| 1:30| 0:30| 2:30
Level 1| MPH| 0.5| 3.2| 1.5| 3.2| 1.5| 3.5| 1.5| 3.5| 1.5| 3.7| 1.5| 3.7| 1.5|
3.7| 1.5| 3.7| 1.5
Incline| 0.0| 3.0| 0.0| 3.0| 0.0| 3.0| 0.0| 3.0| 0.0| 3.0| 0.0| 3.0| 0.0| 3.0|
0.0| 3.0| 0.0
Level 2| MPH| 0.5| 3.7| 1.5| 3.7| 1.5| 4.0| 1.5| 4.0| 1.5| 4.2| 1.5| 4.2| 1.5|
4.2| 1.5| 4.2| 1.5
Incline| 0.0| 3.0| 0.0| 3.0| 0.0| 3.0| 0.0| 3.0| 0.0| 3.0| 0.0| 3.0| 0.0| 3.0|
0.0| 3.0| 0.0
Level 3| MPH| 0.5| 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
Incline| 0.0| 3.0| 0.0| 3.0| 0.0| 3.0| 0.0| 3.0| 0.0| 3.0| 0.0| 3.0| 0.0| 3.0|
0.0| 3.0| 0.0
Level 4| MPH| 0.5| 4.6| 1.5| 4.6| 1.5| 4.8| 1.5| 4.8| 1.5| 5.0| 1.5| 5.0| 1.5|
5.0| 1.5| 5.0| 1.5
Incline| 0.0| 3.0| 0.0| 3.0| 0.0| 3.0| 0.0| 3.0| 0.0| 3.0| 0.0| 3.0| 0.0| 3.0|
0.0| 3.0| 0.0
Level 5| MPH| 0.5| 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
Incline| 0.0| 3.0| 0.0| 3.0| 0.0| 3.0| 0.0| 3.0| 0.0| 3.0| 0.0| 3.0| 0.0| 3.0|
0.0| 3.0| 0.0
Level 6| MPH| 0.5| 5.0| 2.0| 5.0| 2.0| 5.2| 2.0| 5.2| 2.0| 5.5| 2.0| 5.5| 2.0|
5.5| 2.0| 5.5| 2.0
Incline| 0.0| 4.0| 0.0| 4.0| 0.0| 4.0| 0.0| 4.0| 0.0| 4.0| 0.0| 4.0| 0.0| 4.0|
0.0| 4.0| 0.0
Level 7| MPH| 0.5| 5.3| 2.0| 5.3| 2.0| 5.5| 2.0| 5.5| 2.0| 5.8| 2.0| 5.8| 2.0|
5.8| 2.0| 5.8| 2.0
Incline| 0.0| 4.0| 0.0| 4.0| 0.0| 4.0| 0.0| 4.0| 0.0| 4.0| 0.0| 4.0| 0.0| 4.0|
0.0| 4.0| 0.0
Level 8| MPH| 0.5| 5.8| 2.0| 5.8| 2.0| 6.0| 2.0| 6.0| 2.0| 6.3| 2.0| 6.3| 2.0|
6.3| 2.0| 6.3| 2.0
Incline| 0.0| 4.0| 0.0| 4.0| 0.0| 4.0| 0.0| 4.0| 0.0| 4.0| 0.0| 4.0| 0.0| 4.0|
0.0| 4.0| 0.0
Level 9| MPH| 0.5| 6.0| 2.0| 6.0| 2.0| 6.3| 2.0| 6.3| 2.0| 6.5| 2.0| 6.5| 2.0|
6.5| 2.0| 6.5| 2.0
Incline| 0.0| 4.0| 0.0| 4.0| 0.0| 4.0| 0.0| 4.0| 0.0| 4.0| 0.0| 4.0| 0.0| 4.0|
0.0| 4.0| 0.0
Level 10| MPH| 0.5| 6.5| 2.0| 6.5| 2.0| 6.7| 2.0| 6.7| 2.0| 7.0| 2.0| 7.0|
2.0| 7.0| 2.0| 7.0| 2.0
Incline| 0.0| 4.0| 0.0| 4.0| 0.0| 4.0| 0.0| 4.0| 0.0| 4.0| 0.0| 4.0| 0.0| 4.0|
0.0| 4.0| 0.0
Level 11| MPH| 0.5| 7.0| 2.5| 7.0| 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
Incline| 0.0| 5.0| 0.0| 5.0| 0.0| 5.0| 0.0| 5.0| 0.0| 5.0| 0.0| 5.0| 0.0| 5.0|
0.0| 5.0| 0.0
Level 12| MPH| 0.5| 7.5| 2.5| 7.5| 2.5| 7.7| 2.5| 7.7| 2.5| 8.0| 2.5| 8.0|
2.5| 8.0| 2.5| 8.0| 2.5
Incline| 0.0| 5.0| 0.0| 5.0| 0.0| 5.0| 0.0| 5.0| 0.0| 5.0| 0.0| 5.0| 0.0| 5.0|
0.0| 5.0| 0.0
Level 13| MPH| 0.5| 8.0| 2.5| 8.0| 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
Incline| 0.0| 5.0| 0.0| 5.0| 0.0| 5.0| 0.0| 5.0| 0.0| 5.0| 0.0| 5.0| 0.0| 5.0|
0.0| 5.0| 0.0
Level 14| MPH| 0.5| 8.5| 2.5| 8.5| 2.5| 8.7| 2.5| 8.7| 2.5| 9.0| 2.5| 9.0|
2.5| 9.0| 2.5| 9.0| 2.5
Incline| 0.0| 5.0| 0.0| 5.0| 0.0| 5.0| 0.0| 5.0| 0.0| 5.0| 0.0| 5.0| 0.0| 5.0|
0.0| 5.0| 0.0
Level 15| MPH| 0.5| 9.0| 2.5| 9.0| 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
Incline| 0.0| 5.0| 0.0| 5.0| 0.0| 5.0| 0.0| 5.0| 0.0| 5.0| 0.0| 5.0| 0.0| 5.0|
0.0| 5.0| 0.0
Level 16| MPH| 0.5| 9.5| 3.0| 9.5| 3.0| 9.7| 3.0| 9.7| 3.0| 10.0| 3.0| 10.0|
3.0| 10.0| 3.0| 10.0| 3.0
Incline| 0.0| 6.0| 1.0| 6.0| 1.0| 6.0| 1.0| 6.0| 1.0| 6.0| 1.0| 6.0| 1.0| 6.0|
1.0| 6.0| 1.0
Level 17| MPH| 0.5| 10.0| 3.0| 10.0| 3.0| 10.2| 3.0| 10.2| 3.0| 10.5| 3.0|
10.5| 3.0| 10.5| 3.0| 10.5| 3.0
Incline| 0.0| 6.0| 1.0| 6.0| 1.0| 6.0| 1.0| 6.0| 1.0| 6.0| 1.0| 6.0| 1.0| 6.0|
1.0| 6.0| 1.0
Level 18| MPH| 0.5| 10.5| 3.0| 10.5| 3.0| 10.7| 3.0| 10.7| 3.0| 11.0| 3.0|
11.0| 3.0| 11.0| 3.0| 11.0| 3.0
Incline| 0.0| 6.0| 1.0| 6.0| 1.0| 6.0| 1.0| 6.0| 1.0| 6.0| 1.0| 6.0| 1.0| 6.0|
1.0| 6.0| 1.0
Level 19| MPH| 0.5| 11.0| 3.0| 11.0| 3.0| 11.2| 3.0| 11.2| 3.0| 11.5| 3.0|
11.5| 3.0| 11.5| 3.0| 11.5| 3.0
Incline| 0.0| 6.0| 2.0| 6.0| 2.0| 6.0| 2.0| 6.0| 2.0| 6.0| 2.0| 6.0| 2.0| 6.0|
2.0| 6.0| 2.0
Level 20| MPH| 0.5| 11.5| 6.0| 11.5| 6.0| 11.7| 6.0| 11.7| 6.0| 12.0| 6.0|
12.0| 6.0| 12.0| 6.0| 12.0| 6.0
Incline| 0.0| 6.0| 2.0| 6.0| 2.0| 6.0| 2.0| 6.0| 2.0| 6.0| 2.0| 6.0| 2.0| 6.0|
2.0| 6.0| 2.0
SPRINT 8 – E50, U50, R50
| SEGMENT| WARM UP| 1| 2| 3| 4| 5|
6| 7| 8| COOL DOWN
---|---|---|---|---|---|---|---|---|---|---|---
TIME| 3:00| 0:30| 1:30| 0:30| 1:30| 0:30|
1:30| 0:30| 1:30| 0:30| 1:30| 0:30| 1:30|
0:30| 1:30| 0:30| 2:30
Level 1| Resistance| 1| 3| 1| 3| 1| 4| 1| 4| 1| 6| 1| 6| 1| 6| 1| 6| 1
Level 2| Resistance| 1| 4| 1| 4| 1| 5| 1| 5| 1| 7| 1| 7| 1| 7| 1| 7| 1
Level 3| Resistance| 1| 5| 1| 5| 1| 6| 1| 6| 1| 8| 1| 8| 1| 8| 1| 8| 1
Level 4| Resistance| 1| 6| 1| 6| 1| 7| 1| 7| 1| 9| 1| 9| 1| 9| 1| 9| 1
Level 5| Resistance| 1| 7| 1| 7| 1| 8| 1| 8| 1| 10| 1| 10| 1| 10| 1| 10| 1
Level 6| Resistance| 2| 8| 2| 8| 2| 9| 2| 9| 2| 11| 2| 11| 2| 11| 2| 11| 2
Level 7| Resistance| 2| 9| 2| 9| 2| 10| 2| 10| 2| 12| 2| 12| 2| 12| 2| 12| 2
Level 8| Resistance| 2| 10| 2| 10| 2| 11| 2| 11| 2| 13| 2| 13| 2| 13| 2| 13| 2
Level 9| Resistance| 2| 11| 2| 11| 2| 12| 2| 12| 2| 14| 2| 14| 2| 14| 2| 14| 2
Level 10| Resistance| 2| 12| 2| 12| 2| 13| 2| 13| 2| 15| 2| 15| 2| 15| 2| 15|
2
Level 11| Resistance| 2| 13| 2| 13| 2| 14| 2| 14| 2| 16| 2| 16| 2| 16| 2| 16|
2
Level 12| Resistance| 2| 14| 2| 14| 2| 15| 2| 15| 2| 17| 2| 17| 2| 17| 2| 17|
2
Level 13| Resistance| 2| 15| 2| 15| 2| 16| 2| 16| 2| 18| 2| 18| 2| 18| 2| 18|
2
Level 14| Resistance| 2| 16| 2| 16| 2| 17| 2| 17| 2| 19| 2| 19| 2| 19| 2| 19|
2
Level 15| Resistance| 2| 17| 2| 17| 2| 18| 2| 18| 2| 20| 2| 20| 2| 20| 2| 20|
2
Level 16| Resistance| 3| 18| 3| 18| 3| 19| 3| 19| 3| 21| 3| 21| 3| 21| 3| 21|
3
Level 17| Resistance| 3| 19| 3| 19| 3| 20| 3| 20| 3| 22| 3| 22| 3| 22| 3| 22|
3
Level 18| Resistance| 3| 20| 3| 20| 3| 21| 3| 21| 3| 23| 3| 23| 3| 23| 3| 23|
3
Level 19| Resistance| 3| 21| 3| 21| 3| 22| 3| 22| 3| 24| 3| 24| 3| 24| 3| 24|
3
Level 20| Resistance| 3| 22| 3| 22| 3| 23| 3| 23| 3| 25| 3| 25| 3| 25| 3| 25|
3
SPRINT 8 – E30, U30, R30
| SEGMENT| WARM UP| 1| 2| 3| 4| 5|
6| 7| 8| COOL DOWN
---|---|---|---|---|---|---|---|---|---|---|---
TIME| 3:00| 0:30| 1:30| 0:30| 1:30| 0:30|
1:30| 0:30| 1:30| 0:30| 1:30| 0:30| 1:30|
0:30| 1:30| 0:30| 2:30
Level 1| Resistance| 1| 2| 1| 2| 1| 3| 1| 3| 1| 4| 1| 4| 1| 4| 1| 4| 1
Level 2| Resistance| 1| 3| 1| 3| 1| 4| 1| 4| 1| 5| 1| 5| 1| 5| 1| 5| 1
Level 3| Resistance| 1| 4| 1| 4| 1| 5| 1| 5| 1| 6| 1| 6| 1| 6| 1| 6| 1
Level 4| Resistance| 1| 5| 1| 5| 1| 6| 1| 6| 1| 7| 1| 7| 1| 7| 1| 7| 1
Level 5| Resistance| 1| 6| 1| 6| 1| 7| 1| 7| 1| 8| 1| 8| 1| 8| 1| 8| 1
Level 6| Resistance| 2| 6| 2| 6| 2| 7| 2| 7| 2| 8| 2| 8| 2| 8| 2| 8| 2
Level 7| Resistance| 2| 7| 2| 7| 2| 8| 2| 8| 2| 9| 2| 9| 2| 9| 2| 9| 2
Level 8| Resistance| 2| 8| 2| 8| 2| 9| 2| 9| 2| 10| 2| 10| 2| 10| 2| 10| 2
Level 9| Resistance| 2| 8| 2| 8| 2| 9| 2| 9| 2| 10| 2| 10| 2| 11| 2| 11| 2
Level 10| Resistance| 2| 9| 2| 9| 2| 10| 2| 10| 2| 11| 2| 11| 2| 11| 2| 11| 2
Level 11| Resistance| 2| 10| 2| 10| 2| 11| 2| 11| 2| 12| 2| 12| 2| 12| 2| 12|
2
Level 12| Resistance| 2| 11| 2| 11| 2| 12| 2| 12| 2| 12| 2| 13| 2| 13| 2| 13|
2
Level 13| Resistance| 2| 12| 2| 12| 2| 13| 2| 13| 2| 13| 2| 14| 2| 14| 2| 14|
2
Level 14| Resistance| 2| 13| 2| 13| 2| 14| 2| 14| 2| 14| 2| 15| 2| 15| 2| 15|
2
Level 15| Resistance| 2| 14| 2| 14| 2| 15| 2| 15| 2| 15| 2| 16| 2| 16| 2| 16|
2
Level 16| Resistance| 3| 14| 3| 14| 3| 15| 3| 15| 3| 16| 3| 16| 3| 16| 3| 16|
3
Level 17| Resistance| 3| 15| 3| 15| 3| 16| 3| 16| 3| 17| 3| 17| 3| 17| 3| 17|
3
Level 18| Resistance| 3| 16| 3| 16| 3| 17| 3| 17| 3| 18| 3| 18| 3| 18| 3| 18|
3
Level 19| Resistance| 3| 17| 3| 17| 3| 18| 3| 18| 3| 19| 3| 19| 3| 19| 3| 19|
3
Level 20| Resistance| 3| 18| 3| 18| 3| 19| 3| 19| 3| 20| 3| 20| 3| 20| 3| 20|
3
SPRINT 8 – A50
| SEGMENT| WARM UP| 1| 2| 3| 4| 5|
6| 7| 8| COOL DOWN
---|---|---|---|---|---|---|---|---|---|---|---
TIME| 3:00| 0:30| 1:30| 0:30| 1:30| 0:30|
1:30| 0:30| 1:30| 0:30| 1:30| 0:30| 1:30|
0:30| 1:30| 0:30| 2:30
Level 1| Resistance| 1| 3| 1| 3| 1| 4| 1| 4| 1| 6| 1| 6| 1| 6| 1| 6| 1
Incline| 0| 30| 0| 30| 0| 30| 0| 30| 0| 30| 0| 30| 0| 30| 0| 30| 0
Level 2| Resistance| 1| 4| 1| 4| 1| 5| 1| 5| 1| 7| 1| 7| 1| 7| 1| 7| 1
Incline| 0| 30| 0| 30| 0| 30| 0| 30| 0| 30| 0| 30| 0| 30| 0| 30| 0
Level 3| Resistance| 1| 5| 1| 5| 1| 6| 1| 6| 1| 8| 1| 8| 1| 8| 1| 8| 1
Incline| 0| 30| 0| 30| 0| 30| 0| 30| 0| 30| 0| 30| 0| 30| 0| 30| 0
Level 4| Resistance| 1| 6| 1| 6| 1| 7| 1| 7| 1| 9| 1| 9| 1| 9| 1| 9| 1
Incline| 0| 30| 0| 30| 0| 30| 0| 30| 0| 30| 0| 30| 0| 30| 0| 30| 0
Level 5| Resistance| 1| 7| 1| 7| 1| 8| 1| 8| 1| 10| 1| 10| 1| 10| 1| 10| 1
Incline| 0| 30| 0| 30| 0| 30| 0| 30| 0| 30| 0| 30| 0| 30| 0| 30| 0
Level 6| Resistance| 2| 8| 2| 8| 2| 9| 2| 9| 2| 11| 2| 11| 2| 11| 2| 11| 2
Incline| 0| 40| 0| 40| 0| 40| 0| 40| 0| 40| 0| 40| 0| 40| 0| 40| 0
Level 7| Resistance| 2| 9| 2| 9| 2| 10| 2| 10| 2| 12| 2| 12| 2| 12| 2| 12| 2
Incline| 0| 40| 0| 40| 0| 40| 0| 40| 0| 40| 0| 40| 0| 40| 0| 40| 0
Level 8| Resistance| 2| 10| 2| 10| 2| 11| 2| 11| 2| 13| 2| 13| 2| 13| 2| 13| 2
Incline| 0| 40| 0| 40| 0| 40| 0| 40| 0| 40| 0| 40| 0| 40| 0| 40| 0
Level 9| Resistance| 2| 11| 2| 11| 2| 12| 2| 12| 2| 14| 2| 14| 2| 14| 2| 14| 2
Incline| 0| 40| 0| 40| 0| 40| 0| 40| 0| 40| 0| 40| 0| 40| 0| 40| 0
Level 10| Resistance| 2| 12| 2| 12| 2| 13| 2| 13| 2| 15| 2| 15| 2| 15| 2| 15|
2
Incline| 0| 40| 0| 40| 0| 40| 0| 40| 0| 40| 0| 40| 0| 40| 0| 40| 0
Level 11| Resistance| 2| 13| 2| 13| 2| 14| 2| 14| 2| 16| 2| 16| 2| 16| 2| 16|
2
Incline| 0| 50| 0| 50| 0| 50| 0| 50| 0| 50| 0| 50| 0| 50| 0| 50| 0
Level 12| Resistance| 2| 14| 2| 14| 2| 15| 2| 15| 2| 17| 2| 17| 2| 17| 2| 17|
2
Incline| 0| 50| 0| 50| 0| 50| 0| 50| 0| 50| 0| 50| 0| 50| 0| 50| 0
Level 13| Resistance| 2| 15| 2| 15| 2| 16| 2| 16| 2| 18| 2| 18| 2| 18| 2| 18|
2
Incline| 0| 50| 0| 50| 0| 50| 0| 50| 0| 50| 0| 50| 0| 50| 0| 50| 0
Level 14| Resistance| 2| 16| 2| 16| 2| 17| 2| 17| 2| 19| 2| 19| 2| 19| 2| 19|
2
Incline| 0| 50| 0| 50| 0| 50| 0| 50| 0| 50| 0| 50| 0| 50| 0| 50| 0
Level 15| Resistance| 2| 17| 2| 17| 2| 18| 2| 18| 2| 20| 2| 20| 2| 20| 2| 20|
2
Incline| 0| 50| 0| 50| 0| 50| 0| 50| 0| 50| 0| 50| 0| 50| 0| 50| 0
Level 16| Resistance| 3| 18| 3| 18| 3| 19| 3| 19| 3| 21| 3| 21| 3| 21| 3| 21|
3
Incline| 0| 60| 0| 60| 0| 60| 0| 60| 0| 60| 0| 60| 0| 60| 0| 60| 0
Level 17| Resistance| 3| 19| 3| 19| 3| 20| 3| 20| 3| 22| 3| 22| 3| 22| 3| 22|
3
Incline| 0| 60| 0| 60| 0| 60| 0| 60| 0| 60| 0| 60| 0| 60| 0| 60| 0
Level 18| Resistance| 3| 20| 3| 20| 3| 21| 3| 21| 3| 23| 3| 23| 3| 23| 3| 23|
3
Incline| 0| 60| 0| 60| 0| 60| 0| 60| 0| 60| 0| 60| 0| 60| 0| 60| 0
Level 19| Resistance| 3| 21| 3| 21| 3| 22| 3| 22| 3| 24| 3| 24| 3| 24| 3| 24|
3
Incline| 0| 60| 0| 60| 0| 60| 0| 60| 0| 60| 0| 60| 0| 60| 0| 60| 0
Level 20| Resistance| 3| 22| 3| 22| 3| 23| 3| 23| 3| 25| 3| 25| 3| 25| 3| 25|
3
Incline| 0| 60| 0| 60| 0| 60| 0| 60| 0| 60| 0| 60| 0| 60| 0| 60| 0
SPRINT 8 – A30
| SEGMENT| WARM UP| 1| 2| 3| 4| 5|
6| 7| 8| COOL DOWN
---|---|---|---|---|---|---|---|---|---|---|---
TIME| 3:00| 0:30| 1:30| 0:30| 1:30| 0:30|
1:30| 0:30| 1:30| 0:30| 1:30| 0:30| 1:30|
0:30| 1:30| 0:30| 2:30
Level 1| Resistance| 1| 2| 1| 2| 1| 2| 1| 2| 1| 3| 1| 3| 1| 3| 1| 3| 1
Incline| 0| 30| 0| 30| 0| 30| 0| 30| 0| 30| 0| 30| 0| 30| 0| 30| 0
Level 2| Resistance| 1| 2| 1| 2| 1| 3| 1| 3| 1| 4| 1| 4| 1| 4| 1| 4| 1
Incline| 0| 30| 0| 30| 0| 30| 0| 30| 0| 30| 0| 30| 0| 30| 0| 30| 0
Level 3| Resistance| 1| 3| 1| 3| 1| 4| 1| 4| 1| 5| 1| 5| 1| 5| 1| 5| 1
Incline| 0| 30| 0| 30| 0| 30| 0| 30| 0| 30| 0| 30| 0| 30| 0| 30| 0
Level 4| Resistance| 1| 4| 1| 4| 1| 5| 1| 5| 1| 6| 1| 6| 1| 6| 1| 6| 1
Incline| 0| 30| 0| 30| 0| 30| 0| 30| 0| 30| 0| 30| 0| 30| 0| 30| 0
Level 5| Resistance| 1| 4| 1| 4| 1| 5| 1| 5| 1| 6| 1| 6| 1| 6| 1| 6| 1
Incline| 0| 40| 0| 40| 0| 40| 0| 40| 0| 40| 0| 40| 0| 40| 0| 40| 0
Level 6| Resistance| 2| 5| 2| 5| 2| 6| 2| 6| 2| 6| 2| 6| 2| 6| 2| 6| 2
Incline| 0| 40| 0| 40| 0| 40| 0| 40| 0| 40| 0| 40| 0| 40| 0| 40| 0
Level 7| Resistance| 2| 6| 2| 6| 2| 6| 2| 6| 2| 7| 2| 7| 2| 7| 2| 7| 2
Incline| 0| 40| 0| 40| 0| 40| 0| 40| 0| 40| 0| 40| 0| 40| 0| 40| 0
Level 8| Resistance| 2| 6| 2| 6| 2| 7| 2| 7| 2| 8| 2| 8| 2| 8| 2| 8| 2
Incline| 0| 40| 0| 40| 0| 40| 0| 40| 0| 40| 0| 40| 0| 40| 0| 40| 0
Level 9| Resistance| 2| 6| 2| 6| 2| 7| 2| 7| 2| 8| 2| 8| 2| 8| 2| 8| 2
Incline| 0| 50| 0| 50| 0| 50| 0| 50| 0| 50| 0| 50| 0| 50| 0| 50| 0
Level 10| Resistance| 2| 7| 2| 7| 2| 8| 2| 8| 2| 9| 2| 9| 2| 9| 2| 9| 2
Incline| 0| 50| 0| 50| 0| 50| 0| 50| 0| 50| 0| 50| 0| 50| 0| 50| 0
Level 11| Resistance| 2| 8| 2| 8| 2| 9| 2| 9| 2| 10| 2| 10| 2| 10| 2| 10| 2
Incline| 0| 50| 0| 50| 0| 50| 0| 50| 0| 50| 0| 50| 0| 50| 0| 50| 0
Level 12| Resistance| 2| 9| 2| 9| 2| 10| 2| 10| 2| 10| 2| 10| 2| 10| 2| 10| 2
Incline| 0| 50| 0| 50| 0| 50| 0| 50| 0| 50| 0| 50| 0| 50| 0| 50| 0
Level 13| Resistance| 2| 9| 2| 9| 2| 10| 2| 10| 2| 10| 2| 10| 2| 10| 2| 10| 2
Incline| 0| 60| 0| 60| 0| 60| 0| 60| 0| 60| 0| 60| 0| 60| 0| 60| 0
Level 14| Resistance| 2| 10| 2| 10| 2| 10| 2| 10| 2| 11| 2| 11| 2| 11| 2| 11|
2
Incline| 0| 60| 0| 60| 0| 60| 0| 60| 0| 60| 0| 60| 0| 60| 0| 60| 0
Level 15| Resistance| 2| 11| 2| 11| 2| 12| 2| 12| 2| 13| 2| 13| 2| 13| 2| 13|
2
Incline| 0| 60| 0| 60| 0| 60| 0| 60| 0| 60| 0| 60| 0| 60| 0| 60| 0
Level 16| Resistance| 3| 11| 3| 11| 3| 12| 3| 12| 3| 13| 3| 13| 3| 13| 3| 13|
3
Incline| 0| 60| 0| 60| 0| 60| 0| 60| 0| 60| 0| 60| 0| 60| 0| 60| 0
Level 17| Resistance| 3| 12| 3| 12| 3| 13| 3| 13| 3| 14| 3| 14| 3| 14| 3| 14|
3
Incline| 0| 60| 0| 60| 0| 60| 0| 60| 0| 60| 0| 60| 0| 60| 0| 60| 0
Level 18| Resistance| 3| 13| 3| 13| 3| 14| 3| 14| 3| 14| 3| 14| 3| 14| 3| 14|
3
Incline| 0| 60| 0| 60| 0| 60| 0| 60| 0| 60| 0| 60| 0| 60| 0| 60| 0
Level 19| Resistance| 3| 14| 3| 14| 3| 14| 3| 14| 3| 15| 3| 15| 3| 15| 3| 15|
3
Incline| 0| 60| 0| 60| 0| 60| 0| 60| 0| 60| 0| 60| 0| 60| 0| 60| 0
Level 20| Resistance| 3| 14| 3| 14| 3| 15| 3| 15| 3| 16| 3| 16| 3| 16| 3| 16|
3
Incline| 0| 60| 10| 60| 10| 60| 10| 60| 10| 60| 10| 60| 10| 60| 10| 60| 0
TARGET HEART RATE
The first step in knowing the right intensity for your training is to find out your maximum heart rate (max HR = 211 – (0.64 × Age). The age-based method provides an average statistical prediction of your max HR and is a good method for the majority of people, especially those new to heart rate training. The most precise and accurate way of determining your individual max HR is to have it clinically tested by a cardiologist or exercise physiologist through the use of a maximal stress test. If you are over the age of 40, overweight, have been sedentary for several years or have a history of heart disease in your family, clinical testing is recommended. This chart gives examples of the heart rate range for a 30-year-old exercising at 5 different heart rate zones. For example, a 30-year-old’s max HR is 211 – (0.64 x 30) = 192 BPM and 90% max HR is 192 × 0.9 = 173 BPM.
Target Heart Rate Zone| Workout Duration| Example THR Zone
(age 30)| Your THR Zone| Recommended For
---|---|---|---|---
VERY HARD 90 – 100%| < 5 min| 173 – 192 BPM| | Fit persons and for athletic
training
HARD 80 – 90%| 2 – 10 min| 154 – 173 BPM| | Shorter workouts
MODERATE 70 – 80%| 10 – 40 min| 134 – 154 BPM| | Moderately long workouts
LIGHT 60 – 70%| 40 – 80 min| 115 – 134 BPM| | Longer and frequently repeated
shorter exercises
VERY LIGHT 50 – 60%| 20 – 40 min| 96 – 115 BPM| | Weight management and active
recovery
USING THE HEART RATE FUNCTION
The heart rate function on this product is not a medical device. While heart rate grips can provide a relative estimation of your actual heart rate, they should not be relied on when accurate readings are necessary. Some people, including those in a cardiac rehab program, may benefit from using an alternate heart rate monitoring system like a chest or wrist strap. Various factors, including the movement of the user, may affect the accuracy of your heart rate reading. The heart rate reading is intended only as an exercise aid in determining heart rate trends in general. Please consult your physician. Place the palm of your hands directly on the grip pulse handlebars. Both hands must grip the bars for your heart rate to register. It takes 5 consecutive heartbeats (15-20 seconds) for your heart rate to register. When gripping the pulse handlebars, do not grip tightly. Holding the grips tightly may elevate your blood pressure. Keep a loose, cupping hold. You may experience an erratic readout if consistently hold the grip pulse handlebars. Make sure to clean the pulse sensors to ensure proper contact can be maintained.
WARNING!
Heart rate monitoring systems may be inaccurate. Over-exercising may result in
serious injury or death. If you feel faint, stop exercising immediately.
| Console | Supported Heart Rate Protocols |
|---|---|
| XR | Bluetooth |
TARGET HEART RATE
TREADMILLS
Target Heart Rate – Speed
- The incline and speed can be adjusted at any time by the user including during warm-up and cool-down.
- The speed range for the workout is from 0.5 MPH – 12.5 MPH / 0.8 KPH – 20 KPH.
- During the 4-minute Cool Down, the speed will be reduced by half of the current speed for the first 2 minutes and then reduced to 0.5 mph / 0.8 kph the remaining 2 minutes.
- If no heart rate is detected or signal is lost, the speed will remain at the same level for 60 seconds and then begin decreasing 0.6 MPH / 1.0 KPH every 10 seconds until the minimum speed is reached while incline will remain unchanged.
ASCENT/ELLIPTICAL/BIKE/CLIMB MILL
Target Heart Rate – Resistance
- The resistance and incline (A30 & A50 only) can be adjusted at any time by the user including during warm-up and cool-down.
- The resistance range for the workout is 1 – 20 (A30, E30, U30 & R30), 1- 25 (C50) or 1 – 30 (A50, E50, U50 & R50)
- During the 4-minute Cool Down, the resistance will be reduced by half of the current resistance for the first 2 minutes and then reduced to 1 for the remaining 2 minutes.
- If no heart rate is detected or a signal is lost, the resistance will remain at the same level for 60 seconds and then begin decreasing 1 resistance level every 10 seconds until the minimum resistance is reached. The incline (A30 & A50 only) will remain unchanged.
TARGET HEART RATE – XR
TREADMILLS
Beats Per Minute from Set Target Heart Rate| Action
12+ BPM Below| Speed increases every 3 seconds 0.1mph/kph
7-11 BPM Below| Speed increases every 5 seconds 0.1mph/kph
4-6 BPM Below| Speed increases every 8 seconds 0.1mph/kph
3 BPM Below to 3 BPM Above| No change
4-6 BPM Above| Speed decreases every 8 seconds -0.1mph/kph
7-11 Above| Speed decreases every 5 seconds -0.1mph/kph
12-15 BPM Above| Speed decreases every 3 seconds -0.1mph/kph
16-24 BPM Above| Speed decreases every 2 seconds -0.1mph/kph
25+ BPM Above| Program ends
ASCENT/ELLIPTICAL/BIKE/CLIMBMILL
Beats Per Minute from Set Target Heart Rate| Action
20+ BPM Below| Resistance increases 1 level every 10 seconds
6-19 BPM Below| Resistance increases 1 level every 35 seconds
5 BPM Below to 5 BPM Above| No change
6-10 BPM Above| Resistance decreases 1 level every 35 seconds
11-19 Above| Resistance decreases 1 level every 10 seconds
20-24 BPM Above| Resistance decreases half of current level every 10 seconds
25+ BPM Above| Program ends
2020 Johnson Health Tech Rev 1.1 B GER DUT SPE ITA PRB GRK FRE ENG