iTread Detailed Breakdowns

Kathy G

Kathy G

Cathlete
iTread 20 Minute Breakdowns

iTread 1-(24:46)
-warmup-3:17
-increase speed-
-2% incline-5:40
-0% incline-7:10
-3% incline-8:02
-0% incline-9:15
-7% incline-12:00
-0% incline-15:12
-sprints-
-cooldown-22:05

iTread 2-(18:31 + stretch)
-warmup-3:19
-increase speed-
-4% incline-7:40
-0% incline-9:00
-4% incline-9:55
-0% incline-11:07
-3% incline-12:25
-0% incline-13:25
-3 speed increases-14:39
-cooldown-17:25

iTread 3-(20:41)
-warmup-3:44
-increase speed-
-4% incline-6:44
-7% incline-8:50
-0% incline-10:34
-speed increase-12:08
-reduce speed-16:30
-fast walk-18:05
-cooldown-19:14

iTread 5-(20:07)
-5.5.- 5.6 - 2:34
-5.6 – 5.8 – 5:07
-5.7 – 6.0 - 7:00
-6.0 – 6.4 -
-5.8 – 6.0 - 3% incline-10:24
-6.0 – 6.4 - 0% incline-11:26
-6.0 – 6.4 - 3% incline-12:48
-6.0 – 6.4 - 0% incline-14:21
-6.1 – 6.6 -15:44
-6.2 – 6.7 – 16:50
-6.3 – 6.8 – 18:07
-cooldown-19:31

iTread 6-(20:58 )
-warmup-3:16
-increase speed-
-4% incline-4:33
-0% incline-6:44
-10% incline-9:35
-0% incline-11:56
-sprint-13:42
-2% incline-17:35
-0% incline-19:35
-cooldown-20:30

iTread 9-(23:30)
-warmup-1:10
-2% incline-3:56
-4% incline-5:54
-6% incline-9:03
-6% incline + speed
-10% incline-10:24
-12% incline-12:45
-0% incline-14:10
-12% incline-19:15
-0% incline-21:20
-cooldown-

iTread 16 - (24:47) *I use jogger cues*
-5.4 - 5.6 – 2% incline – 3:16
-5.6 – 5.8 – 0% incline – 5:53
-5.6 – 5.8 - 4% incline - 8:58
-6.0 – 6.4 - 0% incline -12:05
-5.0 – 5.4 - 6% incline -14:02
-6.0 – 6.4 – 0% incline –15:27
-5.8 -16:24
-6.0 – 18:07
-6.4 – 6.5 – 20:21
-walk - 23:43





iTread 30 – 45 Minute Breakdowns


iTread10 – 30 Minutes (36:59) – (mph/incline/time – I follow jogger)
5.5 – 5.6 ---4:29
5.6 – 5.8 --- 5:27
5.6 – 5.8 increase incline to 4% --- 8:27
5.7 – 6.2 - decrease incline to 0% --- 11:15
5.5 – 5.6 --- 12:42
5.6 – 5.7 --- 15:07
6.4 – 6.5 –– 17:39
Walk – 7% incline – --18:28
5.0 – 5.5 – 7% incline –-- 20:49
5.8 – 6.0 – 0% incline –-- 24:22
6.8 --- 25:37
5.8 --- 26:50
Walk ---- 27:42
6.6 – 6.8 --- 28:40
6.0 – 6.2 ---29:44
6.1 – 6.3 --- 30:52
6.2 – 6.4 --- 32:11
Walk --- 36:59


iTread13 - 30 Minutes - Sprints (34:21) – (mph/incline/time – I follow jogger)
Walk ---1:45
6.5 --- 3:14
Walk --- 4:27
6.8 --- 7:03
Walk --- 9:05
6.8 --- 11:29
5.8 –– 13:28
Walk –- 16:23
7.0 – 7.5 –-- 17:47
Walk –-- 18:37
7.0 – 7.5 –-- 19:49
Walk --- 21:09
7.0 ---- 22:21
6.0 --- 23:46
5.5 --- 25:15
Walk --- 27:06
Turn off Treadmill/floor stretch --- 34:21


iTread 11 – Circuit Surprise (35:00)
Warm up – Walk/Run 5 minutes
Circuit 1 – Boxing Punch/Push Ups/Lat Rows
Walk incline 10% - 2 minutes / 0% incline Run 5.5 minutes
Circuit 2 – Front/Side Raises – Tricep Dips
Walk/Run – 10.5 minutes
Circuit 3 – lunges/lunges with bicep curls/bicep curls
Stretch – floor 2 minutes
(Approximate total – 23 minutes treadmill/12 minutes circuit)

iTread2 – 40 Minutes (39:47) – (mph/incline/time – I follow jogger)
5.6 – 6.0 ---3:04
5.8 – 6.2 --- 5:49
6.0 – 6.4 --- 10:04
5.0 – 5.5 – 5% incline --- 11:37
5.8 – 6.0 - 0% incline --- 13:04
5.0 – 5% incline --- 14:33
6.2 – 6.5 – 0% incline --- 16:22
5.5 – 5% incline --- 17:52
6.0 – 6.4 – 0% incline –20:23
Walk – 9% incline –-- 22:22
4.8 – 9% incline –-- 23:29
Walk – 9% incline --- 24:03
Walk – 5% incline – 25:05
Walk – 0% incline --- 26:43
7.0 – 7.2 ---- 27:53
5.8– 6.0 --- 28:51
Walk --- 29:42
6.8 – 7.0 --- 31:04
5.8 – 6.0 ---32:50
Walk --- 33:59
5.8 – 6.0 --- 35:29
6.0 – 6.1 –-- 37:13
Walk --- 38:42
Stretch --- 39:47

iTread9 – 40 Minutes (42:21) – (mph/incline/time – I follow jogger)
5.6 – 6.0 ---3:01
5.6 – 5.8 --- 5:14
5.8 – 6.2 – 2% incline --- 9:19
5.8 – 6.2 – 0% incline --- 11:09
6.4 – 6.5 --- 14:20
5.8 – 6.0 – 2% incline --- 15:39
5.8 – 6.0 – 3% incline --- 17:04
6.4 – 6.5 – 0% incline --- 19:35
Walk – 8% incline –20:22
4.8 – 5.0 – 8% incline –-- 21:53
Walk – 8% incline –-- 22:36
4.8 – 5.0 – 8% incline --- 23:27
Walk – 0% incline – 24:13
6.0 – 6.2 --- 25:51
6.2 – 6.4 ---- 28:44
Walk --- 30:00
7.0 --- 31:28
5.8 – 6.0 ---32:39
Walk --- 33:52
6.4 – 6.5 --- 35:45
6.6 – 6.7 –-- 37:17
5.8 – 6.0 --- 38:35
Walk --- 42:21


iTread11 – 40 Minutes (44:36) – (mph/incline/time – I follow jogger)
5.5 – 5.6 ---3:44
5.7 – 5.8 --- 6:53
Keep speed increase incline to 2% --- 9:06
5.8 – 6.0 - decrease incline to 0% --- 10:46
6.4--- 12:20
6.1 --- 14:04
6.1 – 3% incline – 14:49
5.4 - 5.5 – 6% incline – --18:38
6.0 – 0% incline –-- 20:05
6.1 –-- 22:32
6.6 --- 23:18
6.0 --- 25:33
6.3 - 6.4 - 1% incline ---- 27:15
6.5 - 1% incline --- 31:23
6.6 - 1% incline --- 34:21
5.4 – 5.7 - 5% incline --- 38:40
5.7 - 6% incline ---39:27
5.7 - 0% incline --- 39:52
Walk --- 41:45
Stretch on Treadmill --- 44:36




iTread12 – 45 Minutes (45:35) – (mph/incline/time – I follow jogger)
5.5 – 5.6 ---3:55
5.6 – 5.7 --- 5:50
5.5 – 5.6 - increase incline to 4% --- 8:15
5.5 – 5.6 - decrease incline to 0% --- 9:01
5.8 --- 10:32
6.0 --- 12:25
6.1 – 6.2 --- 14:02
6.3 – 6.4 – --14:55
5.4 – 5.5 –-- 15:45
5.4 – 5.5 –5% incline –-- 18:02
5.7 – 5.8 –4% incline --- 19:39
5.8 – 6.0 –3% incline --- 21:08
5.8 - 6.0 - 0% incline ---- 23:20
6.1– 6.2 --- 25:54
5.5 – 5.6 - 5% incline --- 28:40
5.9 – 6.0 - 4% incline --- 31:07
6.3 – 6.4 - 0% incline ---32:47
6.4 – 6.5 --- 35:30
Walk --- 36:53
6.3 – 6.6 –-- 38:47
6.4 – 6.7 --- 41:16
Walk --- 42.36
Stretch --- 45:35



iTread14 – 45 Minutes (44:32) – Intervals – (mph/incline/time – I follow jogger)
5.5 – 5.6 ---5:13
5.6 – 5.7 --- 6:32
4.7 – 4.8 increase incline to 2% --- 8:11
6.0 – 6.1 - decrease incline to 0% --- 9:55
6.2 – 6.3 --- 11:17
6.4 --- 13:34
6.4 – 3% incline – 14:41
Walk – 12% incline – --16:05
5.8 - 6.0 – 0% incline –-- 18:32
6.1 – 6.2 –-- 20:31
6.2 – 6.3 --- 21:30
4.5 – 5.0 - increase incline to 4% --- 23:15
6.0 - 6.2 - 2% incline ---- 25:03
6.5 – 6.2 - 3% incline --- 26:56
Walk – 12% incline – --28:45
Walk - 0% incline --- 30:00
5.8 – 6.0 ---33:09
6.0 – 6.2 --- 34:50
6.3 – 6.5 --- 38:04
7.0 (Sprint is optional) --- 39:59
Walk --- 41:12
Stop Treadmill/Stretch --- 44:32




iTread15 – 40 Minutes (44:55) – (mph/incline/time – I follow jogger)
5.5 – 5.6 ---3:15
5.6 – 5.7 --- 5:47
5.8 – 5.9 --- 8:00
6.0 – 6.2 --- 10:22
6.2 – 6.3 --- 12:21
6.0 – 6.1 --- 14:14
6.4 --- 15:55
5.0 – 5.4 – --16:45
5.0 – 5.4 – 6% or 7% incline –-- 18:45
5.0 – 5.4 – 8% incline –-- 21:25
Walk – 0% incline –-- 21:52
5.7 – 5.8 –-- 22:22
5.8 –-- 24:42
6.1 – 6.2 –-- 30:08
5.6 – 5.8 - 3% or 4% incline --- 31:55
5.7 – 5.9 – 3% or 4% incline --- 33:15
6.4 – 6.5 - 0% incline --- 37:52
6.1 – 6.3 ---40:53
Walk --- 44.55



iTread17 – 40 Minutes (41:28) – (mph/incline/time – I follow jogger)
5.7 – 5.8 – Warm up
5.7 – 5.8 – 3% incline --- 5:05
5.7 – 5.8 – 5% incline --- 7:00
5.7 – 5.8 – 0% incline --- 9:00
6.0 – 6.2 - -- 9:28
6.5 – 6.6 --- 14:15
6.0 – 6.2 --- 16:35
Walk --- 18:09
6.0– 2% incline –19:24
6.5 – 2% incline –-- 20:48
6.0 – 2% incline –-- 22:10
Walk – 6% incline --- 23:28
5.0 – 5.3 – 6% incline – 24:01
Walk – 6% incline --- 25:06
5.0 – 5.4 – 6% incline ---- 26:12
5.5– 5.6- 0% incline --- 27:24
6.0 – 6.2--- 29:55
Walk --- 32:16
7.0 – 7.2 ---32:57
Walk --- 34:00
7.0 – 7.2 --- 34:49
Walk –-- 35:57
7.0 – 7.5 --- 36:15
Walk – 37:03
Stretch --- 38:53


iTread20– 35 Minutes (34:32) – (mph/incline/time – I follow jogger)
5.4 – 5.5
5.5 – 5.6
5.7 – 5.8
5.8 – 5.9
6.2
Walk – 10:18 – 11:22
5.7 – 5.8
5.8 – 6.0
6.0 – 6.2 - 2% incline
6.4 – 2% incline
Walk – 19:26 – 21:11
5.7
6.0
6.3
6.6
7.0
5.5
5.6
Walk – 34:32



iTread 60 Minute Breakdowns

iTread4 – 60 Minutes (64:11) – (mph/incline/time – I follow jogger)
Phase 1 & 2
5.5 – 5.6 ---3:23
5.6 – 5.8 --- 5:22
5.8 – 5.9 --- 7:25
5.8 – 6.2 – 2% incline--- 8:54
6.0 – 6.1 – 0% incline --- 8:54
6.0 – 6.2 – 3% incline--- 8:54
6.0 – 6.2 – 0% incline --- 8:54
6.3 – 6.4 --- 15:40
6.4 – 6.5 --- 17:12
6.6 –-- 18:03
Walk –-- 18:58
Walk – 6% incline --- 19:13
5.0 - 6% incline --- 20:48
Walk – 8% incline ---- 21:55
5.0 – 8% incline --- 23:09
Walk – 0% incline --- 24:19
5.8 – 6.2 --- 26:36
6.0 – 6.4 --- 28:24
6.0 – 6.4 – 2% incline --- 29:35
6.3 – 6.6 – 2% incline --- 31:34
6.3 – 6.6 – 0% incline --- 32:30
Walk

Phase 2 & 3
Walk --- 2:37
6.8 – 7.0 --- 3:55
Walk --- 4:57
6.8 – 7.0 --- 6:10
Walk --- 7:35
6.8 --- 8:56
5.8 --- 10:12
Walk --- 11:25
6.8 --- 11:58
Walk – 10% incline--- 16:04
Walk – 0% incline --- 16:56
6.0 – 6.2 --- 18:11
6.5 --- 18:56
6.0 --- 20:02
6.5 ---- 21:04
5.8 – 6.0 ---- 24:04
5.6 – 5.8 --- 26:19
Walk --- 27:49
Stretch --- 31:41



iTread7 – 60 Minutes (62:18) – (mph/incline/time – I follow jogger)
Phase 1 & 2
5.5 – 5.6 ---3:10
5.6 – 5.8 --- 5:25
5.6 – 6.0 --- 8:22
5.8 – 6.2 --- 9:20
Walk – 10% incline --- 11:11
4.5 – 10% incline --- 12:28
Walk – 0% incline – 12:58
5.5 – 5.8 --- 14:23
5.8 – 6.2 –-- 16:45
6.0 – 6.4 –-- 17:51
5.0 – 5.5 – 6% incline --- 20:50
5.5 - 0% incline --- 22:13
5.5 – 5.7 ---- 23:42
5.8 – 6.2 --- 25:25
6.2 – 6.6 --- 27:47
Walk – 27:58

Phase 2 & 3
Walk --- :54
7.0 --- 2:36
Walk --- 3:34
6.8 – 7.0 --- 4:58
5.8 – 6.0 --- 6:08
5.8 – 6.0 – 3% incline --- 8:03
5.8 – 6.0 - 0% incline--- 9:06
Walk --- 10:37
6.8 – 7.2 --- 12:30
Walk --- 13:30
6.8 – 7.2 --- 15:07
Walk --- 15:40
Walk – 10% incline --- 19:13
Walk – 0% incline --- 20:15
5.5 – 5.6 ---- 22:18
5.7 – 5.8 ---- 24:46
6.0 – 6.2 --- 26:59
6.2 – 6.4 --- 28:46
Walk --- 30:40
Stretch --- 34:20


iTread8 – 60 Minutes (64:46) – (mph/incline/time – I follow jogger)
Phase 1 & 2
5.5 – 5.6 ---6:36
5.8 – 6.0 --- 8:05
Keep speed increase incline to 2% --- 9:39
Keep speed decrease incline to 0% --- 10:45
6.0 --- 11:58
5.8 – 3% incline --- 13:23
5.6 – 0% incline – 14:00
5.6 – 5% incline – --14:43
5.6 – 0% incline –-- 17:46
6.0 –-- 19:09
5.6 – 5% incline --- 21:11
5.6- 0% incline --- 22:36
6.5 ---- 23:59
6.6 --- 27:05
Walk – 28:00

Phase 2 & 3
5.8 – 1% --- 2:06
5.9 --- 3:00
6.0 ---5:26
Walk --- 6:04
7.0 --- 7:06
Walk --- 7:59
7.0 --- 9:06
Walk --- 10:28
6.0 --- 11:50
6.2 --- 13:33
6.0 --- 15:06
6.0 – 3% incline --- 17:10
6.1 – 3% incline --- 18:26
Walk – 0% incline --- 19:47
Walk – 7% incline ---- 20:52
5.8 – 7% incline ---- 22:11
Walk – 8% incline --- 23:08
6.8 - 0% incline --- 24:15
5.8 --- 26:08
Walk --- 27:40
Cooldown --- 33:01
Stretch --- 36:46

iTread9 – 60 Minutes (63:47) – (mph/incline/time – I follow jogger)
Phase 1 & 2
5.5 – 5.6 – 1.5% – 2% incline ---3:00
5.6 – 5.7 --- 4:18
5.7 – 5.8 – 0% incline --- 6:47
5.8 – 6.0 --- 10:35
Walk --- 11:23
6.7 – 6.8 --- 13:31
Walk – 14:59
5.8 – 6.0 – 2% incline – --16:25
6.0 – 6.2 – 2% incline –-- 18:14
6.2 – 2% incline –-- 19:07
6.0 – 6.2 – 0% incline --- 23:23
Walk --- 24:56
7.0 --- 27:10
5.8 ---- 29:15
Walk --- 30:04
5.8 – 6.0 – 31:36
6.0 --- 34:17

Phase 2 & 3
Walk --- :41
7.0 – 7.5 --- 3:00
6.0 – 6.5 --- 5:00
Walk ---5:52
5.8 – 6.0 --- 6:44
5.8 – 6.0 – 2% incline --- 10:42
6.8 – 7.0 – 2% incline --- 12:18
6.5 – 0% incline --- 14:20
5.8 – 6.0 --- 15:26
Walk --- 16:10
6.0 – 6.2 --- 20:37
6.0 – 6.2 - 3% incline --- 22:09
6.0 – 6.2 – 0% incline --- 25:37
Walk --- 29:30




iTread14 – 60 Minutes (59:26) – (mph/incline/time – I follow jogger)
Phase 1 &2
5.5 – 5.6 ---2:53
5.7 – 5.8 --- 5:10
Keep speed increase incline to 2% --- 7:37
5.8 – 5.9 - incline 2% --- 9:16
5.8 – 5.9 - incline 0% --- 10:40
6.2 --- 12:35
Walk – 13:51
7.0 – --15:44
6.0 –-- 17:07
5.5 –-- 18:33
Walk --- 19:25
Walk - 10% incline --- 22:50
6.0 – 0% incline ---- 25:54
6.2 --- 28:19
Walk

Phase 2 & 3
6.0 --- 2:00
6.5 --- 3:05
6.1 ---3:59
6.6 --- 5:55
5.8 – incline 2% --- 7:14
6.0 – incline 2% --- 8:11
6.0 – incline 3% --- 11:43
6.0 – incline 1% --- 14:03
6.2 – incline 1% --- 15:42
6.3 – incline 1% --- 17:45
Walk --- 18:48
6.6 --- 20:24
5.8 --- 21:14
6.7 --- 22:51
Walk ---- 26:35
Walk – 12% incline ---- 27:10
Step off tread – plie squat at 12% incline ---29:20
Walk – 0% incline --- 31:07
6.8 - 0% incline --- 24:15
5.8 --- 26:08
Walk --- 27:40
Cooldown --- 33:01
Stretch --- 36:46



iTread Marathon Programs

iTread10 - Outdoor-60:38:00
Phase 1
-break 1- 6:07
-break 2- 12:02
-break 3- 18:04
-break 4- 26:23

Phase 2
-break 5- 4:10
-break 6- 10:15
-break 7- 16:52
-break 8- 23:52
-break 9- 29:20

iTread 6 - Outdoor-(58:36)
Phase 1
-break 1- 6:29
-break 2- 11:44
-break 3- 17:06
-break 4- 23:19
-break 5- 28:06
-break 6- 33:26

Phase 2
-break 7- 6:05
-Sprints- 10:19 - 17:06-17:06
-break 9- 22:15

iTread 5 - Indoor-(57:24)
Phase 1
-break 1- 6:42
-break 2- 13:14
-break 3- 19:59
-break 4- 27:30
-break 5- 32.29



Phase 2
-break 6- 6:48
-break 7- 10:33
-break 8- 15:15
-break 9- 22:07






iTread N Tush (45 minutes)
Run – 5 minute warm up

Interval 1 (1 minute each) – side lunges/mountain climbers/side lunges/mt climbers

Run – Sprint – 6.5/5.5/walk

Interval 2 – 12% incline walk/12% treadmill straddle squats/12% incline walk

Run – Steady state

Run – Steady increase in pace/walk

Interval 3 – Option 1 walking lunges or Option 2 weight behind knee on all fours Wall Squats

Run – Sprint – 6.7/5.7/walk

Power walk – 1.5 minutes



iTread 19 – Sprints (30 minutes)
Warm up/Walk
Sprint 1 – 6.5 (2 minutes)
5.0 (1 minute)
Walk
Sprint 2 – 6.8 (2 minutes)
5.5 (2 minutes)
Walk
Sprint 3 – 5% incline – 6.5 (1 minute)
5% incline – walk (1 minute)
Sprint 4 - 5% incline – 6.5 (1 minute)
0% incline – walk (2 minutes)
Sprint 5 – 7.0 – 7.2 (1 minute)
Walk (1 minute)
Sprint 6– 7.0 – 7.2 (2 minutes)
Walk (2 minutes)
Sprint 7 – 6.5 – 6.7 (3 minutes)
5.0 (1.5 minutes)
Sprint 8 - Your best sprint (2 minutes)

Walk





iTri Sprints 16 – (83:02) - *I use jogger cues*
iTread – 15:31
-5.5 – 5.6 – 5:01
-4.0 – 4.5 – 5:58
-6.5 – 8:25
-5.5 – 9:54
-3.5 – 4.5 – 10:53
-6.5 – 6.7 – 1% incline – 12:56
-5.6 – 5.7 – 1% incline – 15:20
Walk – 15:31

iClimb – 15:43
- Level 3-4 – 2:37
- Level 5 – 4:18
- Level 6 – 6:20
- Level 3-4 – Pick up pace – 10:11
- Level 3-4 – Slow down pace – 11:37
- Level 5-6 – Pick up pace – 15:43

iCycle – 14:18
- Level 3-4 – 3:26
- Level 4-5 – 5:22
- Pick up speed – 8:46
- Slow down – 11:52
- Pick up speed – 13:49
- Slow down – 14:18

iTread – 18:21
-3.0 – 4.5 – 1:58
-7.0 – 7.5 – 2:59
-3.5 – 4.0 – 3:58
-7.0 – 7.5 – 5:15
-3.5 – 4.0 – 6:22
-6.8 – 7.2 – 8:00
-3.5 – 4.0 – 9:00
-7.0 – 7.5 – 10:13
-5.8 – 11:40
-3.5 – 4.0 – 12:58
-Pick your own sprint speed – 15:10
-Walk – 18:21

iSculpt Abs/Core – 9:24
Towel assisted sit-ups – 5:24
Push-ups & back extension – 9:24

iStretch – 9:45
Various floor stretches – 9:45
 
Oh, Dear Kathy.....thank you thank you thank you! I won't even ask how you got this info! LOL

Gayle
 
Oh my goodness, this took some work - thanks! I was also wondering what the difference in pace is for runners vrs. joggers (if its not too much work).

Thanks again!:)
 
I normally do the jogger speeds but it seems to me that Grace has the runners up about a point in difference most of the time.

So if jogger is 5.8 then runner is usually 6.8. Sometimes she varies it but for the most part it's usually about a point.

HTH,
Kathy
 
I also do the runners' pace and it is usually about 1.0-1.5 higher. As for the breakdowns, it really doesn't matter what the actual pace is, just know that if you follow the runners' pace it will be about 1-1.5 higher, but Grace will give you the exact numbers when you are running. I think this breakdown is great because it lets you know when a sprint, steady state, hill, etc. is coming up.

THANKS AGAIN, KATHY!!! :7
 
No problem! I love iTrain’s and look forward to the new ones every month. I’m glad this is useful for you. I like to “look” at them before I decide what I’m going to do the next morning. Some days I like hills, some days more sprints or a mixture of both so it’s nice to be able to choose and not rely on my “faulty” memory.

Kathy G

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I thought I’d attach some of the iClimb’s I’ve done and the last batch of interval workouts. Sometimes I like to do an iClimb on the treadmill and use the levels as a incline change (I normally walk them, though). Or I'll do the circuit one's and run on the treadmill instead of using my elliptical. My favorites to do this with are iClimb Bootcamp and iClimb Core (which is 25 minutes of cardio mixed with 3 intervals of medicine ball squats/lunges/dips).

***********

iClimb 6 – 20 Minute – (19:31)
Levels 3-4 – 2:47
Levels 5-6 – 4:35
Levels 6 – 6:37
Levels 7– 7:01
Levels 8 – 7:43
Levels 9 – 8:05
Levels 10 – 9:21
Levels 5-6 (fast tempo)– 12:47
Levels 7 (fast tempo)– 14:30
Levels 3-4 (fast tempo)– 18:35
Levels 3-4 (slow down tempo)– 19:31


iClimb 9 – 20 Minute – (23:59)
Levels 3 – 2:52
Levels 4 – 6:19
Levels 5 – 7:44
Levels 6– 9:56
Levels 7 – 12:53
Levels 8 – 14:34
Levels 4 – 16:30
Levels 5 – 20:15
Level 6 or 7 – 22:06
Level 3 or 4 – 23:59


iClimb 13 – 30 Minute – (32:07)
Levels 3 – 2:44
Levels 4 – 5:03
Levels 5 – 8:55
Levels 6– 10:11
Levels 5 (fast tempo) – 13:01
Levels 6 (fast tempo) – 16:26
Levels 6 (steady tempo) – 18:38
Levels 7 (fast tempo intervals) – 20:00
Levels 8 – 24:03
Levels 9 – 25:58
Levels 3-4 – 28:34
Levels 4-5 – 32:07


iClimb Circuit Surprise – (43:11)
Elliptical – Levels 3-5 – 7:00 minutes
Circuit #1 – Jumping Jacks – 2:00 minutes
Elliptical – Levels 5-8 – 4:55 minutes
Circuit #2 – Push Ups – 2:00 minutes
Elliptical – Levels 5-8 – 4:58 minutes
Circuit #3 – Lunges – 3:45 minutes
Elliptical – Levels 6-10 – 6 :45 minutes
Circuit #4 – Lat Rows/Shoulder Press/Squat – 4:42
Elliptical – Levels 4-7 – 5:45
Cool Down – 2 minutes
(Approximate total – 30 minutes elliptical/13 minutes circuit)


iBi Climb Bootcamp 14 – (63:29)
Phase 1
Treadmill – 8:10
-5.5 – 0% incline
-5.6
-5.8
Circuit #1 – (2 sets) – 5:05
- Side lunges/pretend jump rope
- Squats
Elliptical – Level 4-5 – 4:08
Circuit #2 (1 set) – 5:07
- medicine ball swings
- medicine ball rotations (core)
- plyo jump with medicine ball
Elliptical – Level 4-5 – 5:50
Circuit #3 – (2 sets) – 4:52
- plyo pop up lunge/tricep dip

Phase 2
Elliptical – Level 5 – 6 – 4:30
Circuit #4 (2 sets) – 9:30
– Rollups with medicine ball/pushups
- Treadmill Demi Plie & pulses
- Treadmill straddle squat at 12% incline
Treadmill – 11:52
- 12% incline walk
-5.8 - 0% incline
- 6.0
-6.5
Walk one minute
Floor Stretch – 4:09


iClimb 4 – Circuit 40 minutes
Elliptical – 5 minutes
Interval 1 – squats/two arm row
Elliptical – 5 minutes
Interval 2 – lunge/bicep curls/hammer curls
Elliptical – 5 minutes
Interval 3 – shoulder overhead press/side laterals/upright rows
Elliptical – 5 minutes
Interval 4 – tricep overhead press/tricep kickbacks/pushups
Quick cooldown – cat stretch




iTrain Set 21 – Intervals

iTread 21 – Intervals (35:35) --- Jog & Run only (3 levels)
Warm up:
5.6 – 5.8/ 6.4 – 6.5/ 6.8 – 7.0

Interval 1 – (4 minutes):
6.0 – 6.4/ 6.8 – 7.2/ 7.2 – 7.6

Recovery – (4 minutes):
5.4 – 5.8/ 6.2 – 6.4/ 6.5 – 6.8

Interval 2 – (5 minutes):
6.4 – 6.5/ 7.0 – 7.5/ 7.5 – 8.0

Recovery – (4 minutes):
5.4 – 5.8/ 6.0 – 6.4/ 6.5 – 6.8
Walk 60 seconds

Interval 3 – (4 minutes)
7.2 /7.5/ 8.3 - (2 minutes)
6.5/ 6.8 – 7.0/ 7.5 – (2 minutes)

Recovery – Walk/Stretch



iTread Walk 21 – Intervals (35:36) --- Three levels of Walkers
Warmup:
3.0 – 3.2/ 3.5 – 3.6/ 4.0 – 4.2

Interval 1– 5% incline (4 minutes):
3.0 – 3.2/ 3.5 – 3.6/ 4.0 – 4.2

Recovery – 0% incline (4 minutes):
3.0 – 3.3/ 3.5/ 4.0 – 4.3

Interval 2– 0% incline (5-6 minutes):
3.5 – 3.7/ 4.0 – 4.2/ 4.5 – 4.7
3.6 – 3.8/ 4.1 – 4.3/ 4.6 – 4.8

Recovery – 2% incline (3 minutes)
3.0 – 3.3/ 3.5 – 3.8/ 4.0 – 4.2

Interval 3 – (4-5 minutes)
10% incline - 2.5/ 3.0/ 3.5 – (3-4 minutes)
0% incline – fastest walk possible (2 minutes)

Recovery – Slow down walk/stretch



iClimb 21 – Intervals (38:21)
Level 2-3
Level 4
Level 5
Level 5-6
Level 6
Level 7
Level 8
Level 3 – (speed interval for 3 minutes)
Level 3 – (slow speed – recovery)
Level 5
Level 6
Level 3 – (3 speed intervals for 30 seconds each)
Level 3 – (slow speed – recovery)
Level 4
Level 5
Level 6
Level 3 – (speed intervals)
Level 3 – (slow speed –final recovery)
 
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