| 1) Beginner 25-minute walking routine | ||
| Speed | Incline | Duration |
| 2.5 mph | incline 0° | five minutes |
| 2.6 mph | incline 0° | 1 minute |
| 2.7 mph | incline 0° | 1 minute |
| 2.8 mph | incline 0° | 1 minute |
| 2.9 mph | incline 0° | 1 minute |
| 3.0 mph | incline 0° | 11 minutes |
| 2.9 mph | incline 0° | 1 minute |
| 2.8 mph | incline 0° | 1 minute |
| 2.7 mph | incline 0° | 1 minute |
| 2.6 mph | incline 0° | 1 minute |
| 2.5 mph | incline 0° | 1 minute |
| 2) Easy 30-minute walking routine | ||
| Speed | Incline | Duration |
| 3.0 mph | incline 0° | five minutes |
| 3.5 mph | incline 2° | three minutes |
| 3.5 mph | incline 0° | two minutes |
| 3.5 mph | incline 3° | three minutes |
| 3.5 mph | incline 0° | two minutes |
| 3.5 mph | incline 4° | three minutes |
| 3.5 mph | incline 0° | two minutes |
| 3.5 mph | incline 5° | three minutes |
| 3.5 mph | incline 0° | two minutes |
| 3.0 mph | incline 0° | five minutes |
| 3) Moderate 40-minute walking routine | ||
| Speed | Incline | Duration |
| 3.0 mph | incline 0° | five minutes |
| 3.5 mph | incline 0° | two minutes |
| 3.6 mph | incline 0° | two minutes |
| 3.7 mph | incline 0° | two minutes |
| 3.8 mph | incline 0° | two minutes |
| 3.9 mph | incline 0° | two minutes |
| 4.0 mph | incline 0° | two minutes |
| 3.0 mph | incline 0° | three minutes |
| 3.5 mph | incline 3° | two minutes |
| 3.6 mph | incline 3° | two minutes |
| 3.7 mph | incline 3° | two minutes |
| 3.8 mph | incline 3° | two minutes |
| 3.9 mph | incline 3° | two minutes |
| 4.0 mph | incline 3° | two minutes |
| 3.0 mph | incline 3° | three minutes |
| 3.0 mph | incline 0° | five minutes |
| 4) Moderate 35-minute hill climb routine | ||
| Speed | Incline | Duration |
| 3.5 mph | incline 0° | five minutes |
| 4.0 mph | incline 5° | two minutes |
| 4.0 mph | incline 6° | two minutes |
| 4.0 mph | incline 7° | two minutes |
| 4.0 mph | incline 8° | two minutes |
| 4.0 mph | incline 9° | two minutes |
| 4.0 mph | incline 10° | two minutes |
| 4.0 mph | incline 9° | two minutes |
| 4.0 mph | incline 8° | two minutes |
| 4.0 mph | incline 7° | two minutes |
| 4.0 mph | incline 6° | two minutes |
| 4.0 mph | incline 5° | five minutes |
| 3.5 mph | incline 0° | five minutes |
| 5) Advanced 35-minute walk-run routine | ||
| Speed | Incline | Duration |
| 3.5 mph | incline 0° | three minutes |
| 4.0 mph | incline 0° | three minutes |
| 4.0 mph | incline 2° | four minutes |
| 5.0 mph | incline 0° | two minutes |
| 4.0 mph | incline 3° | three minutes |
| 5.0 mph | incline 0° | two minutes |
| 4.0 mph | incline 4° | three minutes |
| 5.0 mph | incline 0° | two minutes |
| 4.0 mph | incline 5° | three minutes |
| 5.0 mph | incline 0° | two minutes |
| 4.0 mph | incline 3° | three minutes |
| 4.0 mph | incline 2° | three minutes |
| 3.5 mph | incline 0° | two minutes |
| 6) Moderate 5 km run-walk routine | ||
| Speed | Incline | Duration |
| 4.5 mph | incline 0° | five minutes |
| 6.0 mph | incline 0° | six to ten minutes (starting at six and working your way up to ten) |
| 4.0 mph | incline 0° | one to three minutes (starting at three and working your way down to 10) |
| 6.0 mph | incline 0° | six to ten minutes |
| 4.0 mph | incline 0° | one to three minutes |
| 6.0 mph | incline 0° | six to ten minutes |
| 4.0 mph | incline 0° | one to three minutes |
| 3.5 mph | incline 0° | five minutes |
| 7) Advanced 37-minute run routine | ||
| Speed | Incline | Duration |
| 6.0 mph | incline 0° | five minutes |
| 6.1 mph | incline 0° | two minutes |
| 6.2 mph | incline 0° | two minutes |
| 6.3 mph | incline 0° | two minutes |
| 6.4 mph | incline 0° | two minutes |
| 6.5 mph | incline 0° | two minutes |
| 6.5 mph | incline 1° | five minutes |
| 6.5 mph | incline 0° | two minutes |
| 6.4 mph | incline 0° | two minutes |
| 6.3 mph | incline 0° | two minutes |
| 6.2 mph | incline 0° | two minutes |
| 6.1 mph | incline 0° | two minutes |
| 6.0 mph | incline 0° | five minutes |
| 3.0 mph | incline 0° | two minutes |
| 8) Advanced 60-minute run routine | ||
| Speed | Incline | Duration |
| 6.0 mph | incline 0° | five minutes |
| 6.5 mph | incline 0° | three minutes |
| 6.0 mph | incline 0° | two minutes |
| 6.5 mph | incline 0° | three minutes |
| 6.0 mph | incline 0° | two minutes |
| 6.0 mph | incline 3° | three minutes |
| 6.0 mph | incline 0° | two minutes |
| 6.0 mph | incline 3° | three minutes |
| 6.0 mph | incline 0° | seven minutes |
| 7.0 mph | incline 0° | two minutes |
| 5.5 mph | incline 0° | three minutes |
| 7.0 mph | incline 0° | two minutes |
| 5.5 mph | incline 0° | three minutes |
| 6.0 mph | incline 2° | ten minutes |
| 6.0 mph | incline 0° | five minutes |
| 3.0 mph | incline 0° | five minutes |
