Treadmill Program Booklet (Print Version)

TREADMILL PROGRAM GUIDE
3 CUSTOMISABLE + 17 PRESET PROGRAMS

DISCLAIMER
• You should consult your physician, doctor or other health care professional before starting or taking part in any of our
workout guides. It is your responsibility to evaluate your own health before taking part or performing any physical
activity you may see associated with JLL Fitness Ltd.
• Always seek professional advice before changing your diet or starting any exercise program.
• JLL Fitness Ltd is not liable for any injuries or damages that may occur when using our content for fitness purposes.
• Users must be cautious when using the top speeds on this treadmill. Although the machine has a top speed of 18
km/h, for safety reasons, JLL Fitness Ltd does not recommend exceeding 16 km/h.
• Advanced category programs are designed for advanced/professional runners. The treadmill runs at a high speed on
these programs so users MUST be confident that they can run at this level.
• By reading this you assume full responsibility for any injuries or changes to your physical wellbeing. You waive all
rights and release JLL Fitness Ltd of blame from any injuries or damages to property that may occur whilst following
our advice.
• This guide offers health and fitness advice that is designed for educational purposes only. We provide this content
purely as advice and should not be used as a substitute or replacement for professional advice.
• JLL Fitness Ltd are NOT qualified or licensed health professionals, fitness instructors or personal trainers. The content
we produce is created as suggestions or advice from a personal point of view.
CONTENTS
- About programs p. 4
- Custom programs p. 5
- How to customise programs p. 5
- Heart-rate control program p. 5
- Preset programs p. 6
- Progress plan p. 6
- HIIT p. 13
- Walking p. 15
+ Includes a Quick Start Guide and Program Reference Sheet

ABOUT PROGRAMS
Many people use treadmills in different ways. Treadmills can be used as the main foundation for a workout or can be
used to warm up, cool down, rehabilitate and much more. Treadmill programs are a great way to keep track of your
fitness and give you goals to aim for as you improve or maintain your fitness. Choosing the right program is important
depending on what you want to achieve with your treadmill.
Each program is split into 10 sections of 200 metres in which a variety of speed and inclines change which improves
burning calories, building strength and improving stamina and endurance. The program will loop when it finishes its
2000 metre duration.
PROGRAM TYPES
SPEED ONLY INCLINE ONLY SPEED & INCLINE
CHARTS LEGEND
Speed Incline Speed Change Indicator Speed & Incline Change Indicator
Recommended Maximum Speed Maximum Incline Limit Incline Change Indicator High Speed/Incline Warning
4
CUSTOM PROGRAMS
The first 3 programs on the treadmill are customisable which gives you complete control over your workout. If you feel
that the programs need changing or that you want to tailor them to specifically suit your needs, then the customisable
programs are for you. Each program has 10 sections that change every 200 metres.
HOW TO CUSTOMISE PROGRAMS

PRESS X 1 p01 SET
PRESS X 2 p02
PRESS X 3 p03 RIGHT
Press P to select the program to customise Press SET and hold for 5 seconds Press +/- button to set up the speed
X 10
SET SET
001 T/min 010 T/min
LEFT p01 p01

Press UP/DOWN button to set up the incline Press SET button to save the first section Repeat this process until you reach section 10
HEART-RATE CONTROL PROGRAM

SET START STOP
X 5
Press SET button 5 times Press +/- button to amend Press START button to start Put your hands on the pulse sensor
the desired heart-rate or STOP to cancel and hold while exercising
5
PRESET PROGRAMS
At JLL we have designed and created specific programs to help you achieve your fitness goals. Our programs have been
extensively tested by our team to provide you with the best treadmill programs for your fitness level. We took a lot of
feedback on board to shape, change and create these treadmill programs that suit the needs of any user.
PROGRESS PLAN
Our progress plan is divided into 3 categories: Beginner, Intermediate and Advanced. So no matter what your fitness
level is, there is a program for you. We’ve designed our programs so you can see physical progress as you work your
way through each program level. Each difficulty level is made up of 1 speed program, 1 incline program and 2 speed &
incline combination programs.
4. SPEED INTRODUCTION
16
REC. MAX. SPEED PROGRESS PLAN
15
14
CATEGORY: Beginner TYPE: Speed Only DURATION: 18min 03sec
13
12
CALORIES*: 178 148
11 WORKOUT DESCRIPTION
10
Introduce yourself to speed training with this program. The gradual increase in speed
9
is great for getting you used to running at a quick pace on a treadmill. Because of the
8
7 intervals of increased speed, this program is great for fat burning.

6
4 DETAILED TABLE
3
SECTION 1 2 3 4 5 6 7 8 9 10
2
SPEED 5 km/h 5 km/h 6 km/h 7 km/h 8 km/h 9 km/h 9 km/h 8 km/h 7 km/h 6 km/h
1
0
200 400 600 800 1000 1200 1400 1600 1800 2000 * Based on the average male and female weight in the UK. For a more accurate burned calories estimate, please visit www.jllfitness.co.uk/programs/calculator
6
5. ROLLING HILLS
20
19
MAX.INCLINE PROGRESS PLAN
18
17 CATEGORY: Beginner TYPE: Incline Only
16
15
14
WORKOUT DESCRIPTION
13
12 This program alternates between low levels of incline to recreate walking or running on
11
10
hills. Using incline activates stabiliser muscles in your legs, so your lower body gets a
9 good workout. Use this program to burn fat and build muscle in your calves and thighs.
8
7
6
5 DETAILED TABLE
4
3
SECTION 1 2 3 4 5 6 7 8 9 10
2 INCLINE 0 7 5 7 5 7 5 7 5 7
1
0
200 400 600 800 1000 1200 1400 1600 1800 2000 Speed is to be set by the user on all Incline Only programs. Due to this, we cannot estimate calories burned or the duration of the program.
6. HILL ENDURANCE
20
19
18
17 CATEGORY: Beginner TYPE: Speed & Incline DURATION: 18min 22sec
16
15
REC. MAX. SPEED CALORIES*: 208 175
14
WORKOUT DESCRIPTION
13
12 Combine both speed and intervals with the Hill Endurance program. The constant
11
10
speed and alternating levels of incline is great for building stamina and endurance,
9 training you to run for longer.
8
7
6 DETAILED TABLE
5
4 SECTION 1 2 3 4 5 6 7 8 9 10
3
2
1 INCLINE 1 2 2 4 5 7 5 7 4 2
0
7
7. FAST HILLS
20
19
18
16
15
14
WORKOUT DESCRIPTION
13
12 The Fast Hills program uses lower levels of incline but higher speeds to recreate the
11
10
feeling of hill running. This program is ideal for fat burning and building lean lower
9 body muscle.
8
7
6 DETAILED TABLE
5
4 SECTION 1 2 3 4 5 6 7 8 9 10
3
2
1 INCLINE 1 2 2 4 5 5 6 7 4 2
0
8. POSITIVE SPLIT SPRINT

16
15
14
CATEGORY: Intermediate TYPE: Speed Only DURATION: 14min 46sec
13
12
CALORIES*: 188 157
10
Produce a positive split with this program as you power through the first half and
9
use the second half to recover. Watch out for that sprint at the end though! Use this
8
7 program to improve your overall speed and to burn fat.

6
4 DETAILED TABLE
3
SECTION 1 2 3 4 5 6 7 8 9 10
2
1
0
8
9. MOUNTAIN CLIMBER
20
19
18
17 CATEGORY: Intermediate TYPE: Incline Only
16
15
14
WORKOUT DESCRIPTION
13
12 The Mountain Climber program takes incline training to the next level! Levels of incline
11
10
alternate to give you adequate times for recovery as you tackle steep inclines. Build
9 muscle in your calves, thighs and glutes with this program.
8
7
6
5 DETAILED TABLE
4
3
SECTION 1 2 3 4 5 6 7 8 9 10
2 INCLINE 0 13 13 11 13 13 11 13 13 11
1
0
10. MOUNTAIN RUNNER

20
19
18
17 CATEGORY: Intermediate TYPE: Speed & Incline DURATION: 13min 15sec
16
15
14
WORKOUT DESCRIPTION
13
12 Start quickly at low levels of incline and slow down as the incline increases. Use this
11
10
program for toning legs, burning fat and building lean muscle in the calves, thighs and
9 glutes. The high levels of incline are ideal for accelerating your heart-rate.
8
7
6 DETAILED TABLE
5
4 SECTION 1 2 3 4 5 6 7 8 9 10
3
2
1 INCLINE 1 5 5 7 10 7 10 13 10 7
0
9
11. UPHILL SPRINT
20
19
18
17 CATEGORY: Intermediate TYPE: Speed & Incline DURATION: 12min 35sec
16
15
14
WORKOUT DESCRIPTION
13
12 Use this program if you are serious about torching calories. The combination between
11
10
incline and speed will raise your heart-rate which will optimise fat burning. The incline
9 isn’t too high with this program so you can focus on producing great speed.
8
7
6 DETAILED TABLE
5
4 SECTION 1 2 3 4 5 6 7 8 9 10
3
2
1 INCLINE 0 5 5 7 10 10 7 8 3 6
0
12. EXPLOSIVE SPRINT

16
15
14
CATEGORY: Advanced TYPE: Speed Only DURATION: 12min 01sec
13
12
CALORIES*: 182 155
10
The clue is in the title! Hit top speed straight away and slowly decrease as you build up
9
to the final sprint. Build explosive power and improve your overall speed as you push
8
7 yourself to your limits.

6
4 DETAILED TABLE
3
SECTION 1 2 3 4 5 6 7 8 9 10
2
1
0
10
13. EVEREST CLIMBER
20
19
18
17 CATEGORY: Advanced TYPE: Incline Only
16
15
14
WORKOUT DESCRIPTION
13
12 Don’t let the name intimidate you. This program will have you climbing the steepest
11
10
inclines to build lean muscle in your calves, glutes and thighs.
9
8
7
6
5 DETAILED TABLE
4
3
SECTION 1 2 3 4 5 6 7 8 9 10
2 INCLINE 0 16 17 20 17 20 17 20 17 12
1
0
14. EVEREST RUNNER

20
19
18
17 CATEGORY: Advanced TYPE: Speed & Incline DURATION: 12min 10sec
16
15
14
WORKOUT DESCRIPTION
13
12 Test your limits with the Everest Runner program. Running at steep inclines will raise
11
10
your heart-rate which will optimise fat burning. This program will also build explosive
9 power in your legs as you work your thighs, glutes and calves.
8
7
6 DETAILED TABLE
5
4 SECTION 1 2 3 4 5 6 7 8 9 10
3
2
1 INCLINE 5 7 14 17 20 5 13 15 10 8
0
11
15. INTERVAL SPRINTS
20
19
18
17 CATEGORY: Advanced TYPE: Speed & Incline DURATION: 12min 09sec
16
15
14
WORKOUT DESCRIPTION
13
12 Focus on your speed with Interval Sprints. High levels of speed with intervals of rest
11
10
will increase your overall leg power. The added levels of increasing incline will push
9 you to your limits!
8
7
6 DETAILED TABLE
5
4 SECTION 1 2 3 4 5 6 7 8 9 10
3
2
1 INCLINE 5 7 14 14 7 5 13 15 5 5
0
WARNING
Programs in the Advanced category may go up to speeds of 15 & 16 km/h. Users are urged to take caution when running
at this speed. Ensure that the safety clip is always attached.
12
HIIT
HIIT stands for High Intensity Interval Training. These programs are made up of short periods of hard work followed by
a period of rest to allow yourself to recover. HIIT programs are popular because they are great for fat burning, building
lean muscle and what’s more, most of them take less than 20 minutes to complete. Once again, to consider every fitness
level here we’ve provided HIIT programs at beginner, intermediate and advanced difficulties.
Ready for some science? HIIT training works by increasing your heart-rate which increases the body’s need for oxygen
during the workout. This in turn creates an oxygen shortage which means your body asks for more oxygen during the
recovery period. All this results in your body burning more fat in a short amount of time, including burning calories hours
after you’ve finished the workout.
16. BEGINNER HIIT

16
REC. MAX. SPEED HIIT
15
14
13
12
CALORIES*: 165 140
10
If you’re new to HIIT training, then this is where to begin. We’ve designed this program
9
to gently ease you into HIIT sessions without compromising on a good workout at the
8
7 same time.
6
4 DETAILED TABLE
3
SECTION 1 2 3 4 5 6 7 8 9 10
2
1
0
13
17. INTERMEDIATE HIIT
16
REC. MAX. SPEED HIIT
15
14
CATEGORY: Intermediate TYPE: Speed Only DURATION: 17min 00sec
13
12
CALORIES*: 150 125
10
Once you’ve got the hang of HIIT training, then the intermediate HIIT program will test
9
your limits and really accelerate weight loss. This program is also great for building
8
7 muscle in the lower body and improving your conditioning.

6
4 DETAILED TABLE
3
SECTION 1 2 3 4 5 6 7 8 9 10
2
1
0
18. ADVANCED HIIT

16
HIIT
REC. MAX. SPEED
15
14
CATEGORY: Advanced TYPE: Speed Only DURATION: 11min 25sec
13
12
CALORIES*: 185 155
10
Take yourself to your peak with the Advanced HIIT program. Sprint in speeds of up to
9
16km/h for short periods of time followed by extended periods of rest so you really
8
7 accelerate your heart-rate and optimise fat burning.

6
4 DETAILED TABLE
3
SECTION 1 2 3 4 5 6 7 8 9 10
2
1
0
14
WALKING
If running isn’t your thing then the Walking programs are ideal for burning calories at a steady pace. These programs
use a combination of various speeds and incline to raise your heart-rate and promote weight loss in a gentle way that’s
easy on the joints and muscles.
At JLL, we’ve provided you with 2 different walking workouts. In these 2 programs, we’ve covered every aspect of
walking which includes walking at various paces, fast and slow, and also walking at varying inclines to keep your body
guessing which optimises weight loss and muscle building.
19. JUST WALK

16
REC. MAX. SPEED WALKING
15
14
13
12
CALORIES*: 129 109
10
If you are a walking enthusiast, then this program is for you. Walk between different
9
paces as you stretch out those legs and burn calories in a way that’s easy on the joints.
8
7 The Just Walk program can also be used to warm up.

6
4 DETAILED TABLE
3
SECTION 1 2 3 4 5 6 7 8 9 10
2
1
0
15
20. COUNTRYSIDE HIKE
20
19
MAX.INCLINE WALKING
18
16
15
14
WORKOUT DESCRIPTION
13
12 Try this program if you like walking but also like a challenge. Walk between different
11
10
speeds and inclines to burn more calories and tone your calves, glutes and thighs. The
9 Countryside Hike is gentle on the joints but tough on fat burning!
8
7
6 DETAILED TABLE
5
4 SECTION 1 2 3 4 5 6 7 8 9 10
3
2
1 INCLINE 5 7 10 5 7 10 13 10 13 15
0
16
For more information about our treadmill programs visit
WWW.JLLFITNESS.CO.UK/PROGRAMS
WWW.JLLFITNESS.CO.UK
© JLL Fitness Ltd. All rights reserved.
QUICK START GUIDE
START
Place your feet on the side frames Clip the safety key onto your clothing Press START button
STOP
Hold the handrails while the belt moves Set the speed and incline to your preference Press STOP at any time to stop the treadmill
STANDARD CONTROLS
Quick Speed The quick speed buttons allow you to change speed in an instant.
Quick Incline Quickly switch between incline levels at the push of a single button.
Control your audio from the main console. The PAUSE button pauses or plays your chosen audio. Skip tracks with the buttons and also change
Audio Controls*
volume by pressing and holding the same buttons.
Program Use the PROGRAM button to select between your desired programs.
Set The SET button confirms the setup parameters.
Incline Select your desired incline setting by using the UP or DOWN arrows.
Speed Select your desired speed setting by using the + or – buttons.
Quick Start The START button will start the treadmill moving at its lowest speed.
Pause/Stop Pause any program by pressing the PAUSE/STOP button once. Press this button twice to bring the program to a finish.
* The console controls can only control your audio when connected through Bluetooth or when using USB. Any audio connected through the AUX cable will need to be controlled
on the device.
Please Note: Some of these features may not be available on your model of treadmill. Please check the treadmill specifications to see what features are available on your treadmill.
PROGRAM REFERENCE SHEET
CUSTOM PROGRESS PLAN HIIT WALKING
16 20 20 20
16 16 16
REC. MAX. SPEED MAX.INCLINE MAX.INCLINE MAX.INCLINE
19 19 19 REC. MAX. SPEED REC. MAX. SPEED
15
15 15 15
18 18 18
14
14 17 17 17 14 14
13 16
13 16 16 13 13
REC. MAX. SPEED REC. MAX. SPEED
12 15 15 15
12 12 12
11 14 14 14
11 11 11
13 13 13
10
10 12 12 12 10 10
9 11
9 11 11 9 9
8 10 10 10
8 8 8
9 9 9
7
7 7 7
8 8 8
6
6 7 7 7 6 6
5 6
5 6 6 5 5
4 5 5 5
4 4 4
BEGINNER
4 4 4
3
3 3 3
3 3 3
2
2 2 2 2 2 2
1 1 1
1 1 1 1
0 0 0 0
0 0 0
200 400 600 800 1000 1200 1400 1600 1800 2000 200 400 600 800 1000 1200 1400 1600 1800 2000 200 400 600 800 1000 1200 1400 1600 1800 2000 200 400 600 800 1000 1200 1400 1600 1800 2000
200 400 600 800 1000 1200 1400 1600 1800 2000 200 400 600 800 1000 1200 1400 1600 1800 2000 200 400 600 800 1000 1200 1400 1600 1800 2000
PROGRAM 1 PROGRAM 4 PROGRAM 5 PROGRAM 6 PROGRAM 7 PROGRAM 16 PROGRAM 19

USER CUSTOMISABLE SPEED INTRODUCTION ROLLING HILLS HILL ENDURANCE FAST HILLS BEGINNER HIIT JUST WALK
16 20 20 20
16 16 20
19 19 19 REC. MAX. SPEED MAX.INCLINE
15 19
15 15
18 18 18
14 18
14 17 17 17 14
17
13 16
13 16 16 13 16
REC. MAX. SPEED REC. MAX. SPEED REC. MAX. SPEED
12 15 15 15
12 12 15
11 14 14 14
14
11 11
13 13 13
10 13
10 12 12 12 10
12
9 11
9 11 11 9 11
8 10 10 10
8 8 10
9 9 9
7 9
7 7
8 8 8
6 8
6 7 7 7 6
7
5 6
5 6 6 5 6
4 5 5 5
4 4 5
INTERMEDIATE
4 4 4
3 4
3 3
3 3 3
2 3
2 2 2 2 2
2
1 1 1
1 1 1 1
0 0 0 0
0 0 0
200 400 600 800 1000 1200 1400 1600 1800 2000 200 400 600 800 1000 1200 1400 1600 1800 2000 200 400 600 800 1000 1200 1400 1600 1800 2000 200 400 600 800 1000 1200 1400 1600 1800 2000
200 400 600 800 1000 1200 1400 1600 1800 2000 200 400 600 800 1000 1200 1400 1600 1800 2000 200 400 600 800 1000 1200 1400 1600 1800 2000
PROGRAM 2 PROGRAM 8 PROGRAM 9 PROGRAM 10 PROGRAM 11 PROGRAM 17 PROGRAM 20

USER CUSTOMISABLE POSITIVE SPLIT SPRINT MOUNTAIN CLIMBER MOUNTAIN RUNNER UPHILL SPRINT INTERMEDIATE HIIT COUNTRYSIDE HIKE
16 20 20 20
16 16
REC. MAX. SPEED

15 19 19 19
15 15
18 18 18
14
14 17 17 17 14
13 16
13 16 16 13
REC. MAX. SPEED REC. MAX. SPEED
12 15 15 15
12 12
11 14 14 14
11 11
13 13 13
10
10 12 12 12 10
9 11
9 11 11 9
8 10 10 10
8 8
9 9 9
7
7 7
8 8 8
6
6 7 7 7 6
5 6
5 6 6 5
4 5 5 5
4 4
ADVANCED
4 4 4
3
3 3
3 3 3
2
2 2 2 2 2
1 1 1
1 1 1
0 0 0 0
0 0
200 400 600 800 1000 1200 1400 1600 1800 2000 200 400 600 800 1000 1200 1400 1600 1800 2000 200 400 600 800 1000 1200 1400 1600 1800 2000 200 400 600 800 1000 1200 1400 1600 1800 2000
200 400 600 800 1000 1200 1400 1600 1800 2000 200 400 600 800 1000 1200 1400 1600 1800 2000
PROGRAM 3 PROGRAM 12 PROGRAM 13 PROGRAM 14 PROGRAM 15 PROGRAM 18

USER CUSTOMISABLE EXPLOSIVE SPRINT EVEREST CLIMBER EVEREST RUNNER INTERVAL SPRINTS ADVANCED HIIT

Treadmill Program Booklet (Print Version)

Uploaded by

Copyright:

Available Formats

Treadmill Program Booklet (Print Version)

Uploaded by

Document Information

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

Treadmill Program Booklet (Print Version)

Uploaded by

Copyright:

Available Formats

TREADMILL PROGRAM GUIDE

3 CUSTOMISABLE + 17 PRESET PROGRAMS

+ Includes a Quick Start Guide and Program Reference Sheet

SPEED ONLY INCLINE ONLY SPEED & INCLINE

HOW TO CUSTOMISE PROGRAMS

001 T/min 010 T/min

LEFT p01 p01

HEART-RATE CONTROL PROGRAM

7 intervals of increased speed, this program is great for fat burning.

8. POSITIVE SPLIT SPRINT

7 program to improve your overall speed and to burn fat.

10. MOUNTAIN RUNNER

12. EXPLOSIVE SPRINT

7 yourself to your limits.

14. EVEREST RUNNER

16. BEGINNER HIIT

7 muscle in the lower body and improving your conditioning.

18. ADVANCED HIIT

7 accelerate your heart-rate and optimise fat burning.

19. JUST WALK

7 The Just Walk program can also be used to warm up.

Set The SET button confirms the setup parameters.

Speed Select your desired speed setting by using the + or – buttons.

CUSTOM PROGRESS PLAN HIIT WALKING

PROGRAM 1 PROGRAM 4 PROGRAM 5 PROGRAM 6 PROGRAM 7 PROGRAM 16 PROGRAM 19

PROGRAM 2 PROGRAM 8 PROGRAM 9 PROGRAM 10 PROGRAM 11 PROGRAM 17 PROGRAM 20

REC. MAX. SPEED

PROGRAM 3 PROGRAM 12 PROGRAM 13 PROGRAM 14 PROGRAM 15 PROGRAM 18

You might also like