Bowflex TreadClimber TC5000 - Manual (Page 53)

50 Bowflex ® TreadClimber ® Owner’s Manual
Workout Instructions
Beginner Level Intermediate Level Advanced Level
Week 1 Week 1 Week 1
• 3 x per week – treadmill workout
with treadles locked
at 2 MPH pace for 30 minutes
Once this has become easier, retest
your Fitness Level to determine if
you are ready to progress to Week
2 – your perceived exertion should
have improved at least one point.
• 3 x per week, perform a
TreadClimber ® workout at steady,
constant pace for 30 minutes
• 2 days interval training –
30 minutes
• 1 day steady pace – 30 minutes
Increase workout level setting
during training weeks, if needed,
to maximize TreadClimber
® fitness
benefits.
Week 2 Week 2 Week 2
• 3 x per week, perform a
TreadClimber ® workout at steady,
constant pace – 30 minutes
Once this has become easier, retest
your Fitness Level to determine if
you are ready to progress to Week
3 – your perceived exertion should
have improved at least one point.
• 2 days steady pace – 30 minutes
• 1 day interval training –
30 minutes
Increase your workout levels
during training weeks, if needed,
to maximize TreadClimber
® fitness
benefits.
Use Weeks 1 as a guide to help
you begin building your own long-
term fitness routine, adjusting your
interval speeds, resistance, step
depth, etc. in order to maximize
TreadClimber
® benefits.
Week 3 Week 3
• 2 days steady pace – 30 minutes
• 1 day interval training –
30 minutes
Increase workout level setting.
Use Weeks 1 and 2 as a guide to
help you begin building your own
long-term fitness routine, adjusting
your interval speeds, resistance,
step depth, etc. in order to maximize
TreadClimber
® benefits.
Week 4
• 2 days interval training –
30 minutes
• 1 day steady pace – 30 minutes
Increase workout levels 1-2 levels
during training weeks, if needed, to
maximize fitness benefits.
Week 5
Use Weeks 1, 2, 3 and 4 as a
guide to help you begin building
your own long-term fitness routine,
adjusting your interval speeds,
resistance, step depth, etc. in
order to maximize TreadClimber
®
benefits.