User's Manual

MXR20_XUR_XIR_XER_Console_OM_r1_0_A.indd 12-13
10/2/20 1:32 PM
SPRINT 8 -TREADMILLS
SPRINT 8 - E50, U50, R50
SPRINT 8 - E30, U30, R30
13
PROGRAMS CHARTS
INTERVALS(RESISTANCE) -A50, E50,R50, U50,C50
GLUTES-A50,A30
Min= Minimumresistance set
by the user
Max=Maximumresistance set
by the user
Segment = workout time / 19
I = % Incline / R = Resistance
Incline for A50 only
Segment = workout time / 16
INTERVALS(RESISTANCE) -A30, E30,R30, U30
INTERVALS(INCLINE)-TREADMILLS
I = % Incline / R = Resistance
Incline for A30 only
Segment = workout time / 16
Segment = workout time / 16
12
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
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
40
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
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
45
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
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
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
SEGMENT
ELEVATION
RESISTANCE
1
50
Min
2
65
Min
3
100
Max
4
100
Max
5
85
Min
6
100
Max
7
85
Min
8
100
Max
9
85
Min
10
100
Max
11
85
Min
12
100
Max
13
85
Min
14
100
Max
15
85
Min
16
100
Max
17
85
Min
18
65
Min
19
50
Min
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
Level10
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
Level11
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
Level12
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
Level13
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
Level14
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
Level15
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
Level16
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
Level17
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
Level18
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
Level19
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
Level20
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
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
Level10
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
Level12
Resistance
2
14
2
14
2
15
2
15
2
17
2
17
2
17
2
17
2
Level13
Resistance
2
15
2
15
2
16
2
16
2
18
2
18
2
18
2
18
2
Level14
Resistance
2
16
2
16
2
17
2
17
2
19
2
19
2
19
2
19
2
Level15
Resistance
2
17
2
17
2
18
2
18
2
20
2
20
2
20
2
20
2
Level16
Resistance
3
18
3
18
3
19
3
19
3
21
3
21
3
21
3
21
3
Level17
Resistance
3
19
3
19
3
20
3
20
3
22
3
22
3
22
3
22
3
Level18
Resistance
3
20
3
20
3
21
3
21
3
23
3
23
3
23
3
23
3
Level19
Resistance
3
21
3
21
3
22
3
22
3
24
3
24
3
24
3
24
3
Level20
Resistance
3
22
3
22
3
23
3
23
3
25
3
25
3
25
3
25
3
ENGLISH
ENGLISH
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
Level10
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
Level12
Resistance
2
11
2
11
2
12
2
12
2
12
2
13
2
13
2
13
2
Level13
Resistance
2
12
2
12
2
13
2
13
2
13
2
14
2
14
2
14
2
Level14
Resistance
2
13
2
13
2
14
2
14
2
14
2
15
2
15
2
15
2
Level15
Resistance
2
14
2
14
2
15
2
15
2
15
2
16
2
16
2
16
2
Level16
Resistance
3
14
3
14
3
15
3
15
3
16
3
16
3
16
3
16
3
Level17
Resistance
3
15
3
15
3
16
3
16
3
17
3
17
3
17
3
17
3
Level18
Resistance
3
16
3
16
3
17
3
17
3
18
3
18
3
18
3
18
3
Level19
Resistance
3
17
3
17
3
18
3
18
3
19
3
19
3
19
3
19
3
Level20
Resistance
3
18
3
18
3
19
3
19
3
20
3
20
3
20
3
20
3
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
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
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
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
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
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
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
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
70
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
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
70
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
35
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
70
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
35
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
50
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
30
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
30
4
35
5
35
5
35
5
40
6
40
7
40
7
45
8
45
7
50
8
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