Bowflex TreadClimber 5000 - Manual (Page 28)

24 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.