Workout Guide
International patents are pending. All imitations will be prosecuted.GYMFORM® SLIM FOLD TREADMILL PRO is a registered EU/CTM trademark.GYMFORM® SLIM FOLD TREADMILL PRO WORKOUT GUIDEWe recommend starting at the beginner’s level and gradually increasing the level when you are ready.
- Before beginning the workout, make sure you have read and understand the instruction manual.
- This table is a guide. You can adjust the speeds to your own fitness level.
- The speeds and times have to be adjusted by the user in the manual program P0.
| BEGINNER’S LEVEL 1. 10 MINUTES | ||
| Minutes | Speed | Concept |
| 1 | 2.0 | Warm-up |
| 2 | 3.0 | |
| 3 | 4.0 | Intervals |
| 4 | 2.0 | |
| 5 | 4.0 | |
| 6 | 2.0 | |
| 7 | 4.0 | |
| 8 | 4.0 | Cool-down |
| 9 | 3.0 | |
| 10 | 2.0 |
| BEGINNER’S LEVEL 2: 20 MINUTES | ||
| Minutes | Speed | Concept |
| 1 | 1.0-3.0 | Warm-up |
| 2 | 1.0-3.0 | |
| 3 | 1.0-3.0 | |
| 4 | 1.0-3.0 | |
| 5 | 1.0-3.0 | |
| 6 | 4.0 | Intervals |
| 7 | 2.0 | |
| 8 | 4.0 | |
| 9 | 2.0 | |
| 10 | 4.0 | |
| 11 | 2.0 | |
| 12 | 5. | Intervals |
| 13 | 2.0 | |
| 14 | 5.0 | |
| 15 | 2.0 | |
| 16 | 4.0 | Cool-down |
| 17 | 3.0 | |
| 18 | 3.0 | |
| 19 | 2.0 | |
| 20 | 2.0 |
| INTERMEDIATE LEVEL 1: 20 MINUTES | ||
| Minutes | Speed | Concept |
| 1 | 2.0 | Warm-up |
| 2 | 2.5 | |
| 3 | 3.0 | |
| 4 | 3.5 | |
| 5 | 4.0 | |
| 6 | 5.0 | Intervals |
| 7 | 3.0 | |
| 8 | 5.0 | |
| 9 | 3.0 | |
| 10 | 5.5 | |
| 11 | 3.0 | |
| 12 | 5.5 | |
| 13 | 3.0 | |
| 14 | 5.5 | |
| 15 | 4.5 | Cool-down |
| 16 | 4.0 | |
| 17 | 3.5 | |
| 18 | 3.0 | |
| 19 | 2.5 | |
| 20 | 2.0 |
| INTERMEDIATE LEVEL 2: 30 MINUTES | ||
| Minutes | Speed | Concept |
| 1 | 3.0 | Warm-up |
| 2 | 3.5 | |
| 3 | 4.0 | |
| 4 | 4.5 | |
| 5 | 5.0 | |
| 6 | 5.0 | Uphill series |
| 7 | 5.5 | |
| 8 | 6.0 | |
| 9 | 6.5 | |
| 10 | 7.0 | |
| 11 | 3.0 | Recovery |
| 12 | 3.0 | |
| 13 | 7.0 | Downhillseries |
| 14 | 6.5 | |
| 15 | 6.0 | |
| 16 | 5.5 | |
| 17 | 5.0 | |
| 18 | 2.5 | Recovery |
| 19 | 2.5 | |
| 20 | 6.5 | Intervals |
| 21 | 3.5 | |
| 22 | 6.5 | |
| 23 | 3.5 | |
| 24 | 6.5 | |
| 25 | 5.5 | Cool-down |
| 26 | 5.5 | |
| 27 | 4.5 | |
| 28 | 3.5 | |
| 29 | 2.5 | |
| 30 | 2.5 |
| ADVANCED LEVEL 1: 30 MINUTES | ||
| Minutes | Speed | Concept |
| 1 | 3.0 | Warm-up |
| 2 | 4.4 | |
| 3 | 5.0 | |
| 4 | 6.0 | |
| 5 | 7.0 | |
| 6 | 7.5 | Intervals |
| 7 | 4.0 | |
| 8 | 7.5 | |
| 9 | 4.0 | |
| 10 | 7.5 | |
| 11 | 4.0 | |
| 12 | 7.5 | |
| 13 | 4.0 | |
| 14 | 7.5 | |
| 15 | 4.0 | |
| 16 | 3.5 | Rest |
| 17 | 3.5 | |
| 18 | 8.5 | Intervals |
| 19 | 3.5 | |
| 20 | 8.5 | |
| 21 | 3.5 | |
| 22 | 8.5 | |
| 23 | 3.5 | |
| 24 | 8.5 | |
| 25 | 3.5 | |
| 26 | ·- | Sprint at yourmaximum speed |
| 27 | ·- | |
| 28 | 3.0 | Cool-down |
| 29 | 3.0 | |
| 30 | 3.0 |
| ADVANCED LEVEL 2: 60 MINUTESFirst 30-minute series | ||
| Minutes | Speed | Concept |
| 1 | 3.0 | Warm-up |
| 2 | 4.0 | |
| 3 | 5.0 | |
| 4 | 6.0 | |
| 5 | 7.0 | |
| 6 | 8.0 | Uphill series |
| 7 | 8.5 | |
| 8 | 9.0 | |
| 9 | 9.5 | |
| 10 | 10.0 | |
| 11 | 4.0 | Recovery |
| 12 | 4.0 | |
| 13 | 10.0 | Downhill series |
| 14 | 9.0 | |
| 15 | 8.0 | |
| 16 | 7.0 | |
| 17 | 6.0 | |
| 18 | Sprint at your maximum speed | |
| 19 | ||
| 20 | 3.5 | Recovery |
| 21 | 3.5 | |
| 22 | Intervals | |
| 23 | 9.5 | |
| 24 | 4.0 | |
| 25 | 9.5 | |
| 26 | 4.0 | |
| 27 | 9.5 | |
| 28 | 4.0 | |
| 29 | 3.5 | Recovery |
| 30 | 3.5 |
| Second 30-minute series | ||
| 1 | 3.5 | Recovery |
| 2 | 3.5 | |
| 3 | 9.5 | Intervals |
| 4 | 4.0 | |
| 5 | 9.5 | |
| 6 | 4.0 | |
| 7 | 9.5 | |
| 8 | 4.0 | |
| 9 | 9.5 | |
| 10 | 4.0 | |
| 11 | 9.5 | |
| 12 | 4.0 | |
| 13 | 3.5 | Recovery |
| 14 | 3.5 | |
| 15 | 9.5 | Intervals |
| 16 | 4.0 | |
| 17 | 9.5 | |
| 18 | 4.0 | |
| 19 | 9.5 | |
| 20 | 4.0 | |
| 21 | 9.5 | |
| 22 | 4.0 | |
| 23 | 7.5 | Downhillseries |
| 24 | 6.5 | |
| 25 | 5.5 | |
| 26 | 4.5 | |
| 27 | 3.5 | |
| 28 | 3.0 | Cool-down |
| 29 | 3.03.0 | |
| 30 |
Industry, s.l.Av. P. Catalanes 34, 8° planta08950 Esplugas de LlobregatBarcelona – Spaine-mail: [email protected]www.industex.com(+34) 93 254 71 00PO Box 202, Spit Junction NSW2088, AustraliaBest Direct (International) Benelux B.V.Hogebrinkerweg 19B3871 KM HoevelakenThe Netherlandswww.bestdirect.nlBest Direct International ltd,Asiakaspalvelu – Suomi:029 193 0300 www.bestdirect.fiKundtjanst – Sverige:077 033 0300 www.bestdirect.se
report this adISL ITALY S.r.I.P.IVA: 06919170966Via Donizetti 320122 Milano- Italia[email protected]
References
[xyz-ips snippet=”download-snippet”]