JLL T550 Fehlerbehebungshandbuch
TREADMILL PROGRAM GUIDE
30 PRESET PROGRAMS
• 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 tness 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 condent 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 tness 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 qualied or licensed health professionals, tness instructors or personal trainers. The content
we produce is created as suggestions or advice from a personal point of view.
DISCLAIMER
CONTENTS
- About programs
- Custom programs
- How to customise programs
- Preset programs
- Progress plan
- HIIT
- Walking
- 2KM Time Trial
- Sports Simulation
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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
tness and give you goals to aim for as you improve or maintain your tness. 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 nishes its
2000 metre duration.
ABOUT PROGRAMS
SPEED ONLY
CHARTS LEGEND
PROGRAM TYPES
INCLINE ONLY SPEED & INCLINE
Speed Incline Speed Change Indicator Speed & Incline Change Indicator
Recommended Maximum Speed Maximum Incline Limit Incline Change Indicator High Speed/Incline Warning
5
CUSTOM PROGRAMS
Press SET button 5 times
SET
X5
START STOP
Press +/- button to amend
the desired heart-rate
Press START button to start
or STOP to cancel
Make sure the chest strap is worn
securely while exercising in this
program
HEART-RATE CONTROL PROGRAM
Press SET button until the
desired parameter ashes
SET
X5
START STOP
Press +/- button to amend
the distance
Press START button to start
or STOP to cancel
When the distance has counted
down to zero the treadmill will
beep and come to a stop
TARGET DISTANCE PROGRAM
SET
X5
START STOP
Press +/- button to amend
the time
Press START button to start
or STOP to cancel
When the time has counted down
to zero the treadmill will beep and
come to a stop
TARGET TIME PROGRAM
Press SET button until the
desired parameter ashes
6
At JLL we have designed and created specic programs to help you achieve your tness goals. Our programs have been
extensively tested by our team to provide you with the best treadmill programs for your tness level. We took a lot of
feedback on board to shape, change and create these treadmill programs that suit the needs of any user.
PRESET PROGRAMS
PROGRESS PLAN
Our progress plan is divided into 3 categories: Beginner, Intermediate and Advanced. So no matter what your tness
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.
1. BEGINNER’S WALK
TYPE: Speed & Incline
Ideal for those completely new to a treadmill, this program allows you to take a slow
start and gradually get accustomed to moving on a treadmill. This workout will take you
through various walking paces at different inclines to work those leg muscles.
DURATION: 24min 33sec
* Based on the average male and female weight in the UK.
PROGRESS PLAN
CATEGORY: Beginner
WORKOUT DESCRIPTION
CALORIES*: 192 150
DETAILED TABLE
SECTION 1 2 3 4 5 6 7 8 9 10
SPEED 3.6 km/h 5 km/h 6 km/h 7 km/h 5 km/h 6 km/h 5 km/h 6 km/h 4 km/h 3.8 km/h
INCLINE 1 2 2 4 5 6 7 8 9 10
7
2. BEGINNER’S SPRINTS
TYPE: Speed & Incline
Now combining speed and incline with higher speeds. This workout will get your heart
pumping and is great way to burn calories. Alternating between walking and sprinting
whilst feeling the burn from the incline.
DURATION: 18min 26sec
* Based on the average male and female weight in the UK.
PROGRESS PLAN
CATEGORY: Beginner
WORKOUT DESCRIPTION
CALORIES*: 334 261
SECTION 1 2 3 4 5 6 7 8 9 10
SPEED 3.7 km/h 16 km/h 4 km/h 16 km/h 4 km/h 16 km/h 4 km/h 16 km/h 4 km/h 16 km/h
INCLINE 10 9 8 7 6 5 4 3 2 1
DETAILED TABLE
3. BEGINNER’S RUN
TYPE: Speed & Incline
This programs aims to bring you from a walk to a jog to a sprint gradually, getting your
body use to sustaining and building speed. Pushing through new barriers as a beginner.
DURATION: 18min 10sec
* Based on the average male and female weight in the UK.
PROGRESS PLAN
CATEGORY: Beginner
WORKOUT DESCRIPTION
CALORIES*: 207 162
SECTION 1 2 3 4 5 6 7 8 9 10
SPEED 3.8 km/h 5 km/h 8 km/h 10 km/h 12 km/h 13 km/h 16 km/h 4 km/h 5 km/h 6 km/h
INCLINE 3 4 5 6 7 8 9 10 11 12
DETAILED TABLE
ABOUT PROGRAMS
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sit amet ultricies neque. Morbi velit magna, posuere sed tempus non, mattis quis nibh. Aliquam non arcu quis erat vulputate sodales.
Sed vitae felis fermentum, congue magna in, aliquet sem. Aliquam erat volutpat. Ut ac odio purus. Sed nibus auctor erat, at maximus
leo suscipit vel. Vestibulum et dictum augue, a elementum purus. Ut lobortis mauris in libero congue, ut ultrices sapien aliquet. Donec
tristique pulvinar augue vel congue. Aenean condimentum scelerisque nisl. Ut dapibus libero in rhoncus gravida. Nunc facilisis ultricies
orci, a pharetra tellus tempus eget.
For more information visit: www.jlltness.co.uk/programs/custom
8
4. SPEED INTRODUCTION
200 400 600 800 1000 1200 1400 1600 1800 2000
0
16
15
14
13
12
11
10
9
8
7
6
5
4
3
2
1
REC. MAX. SPEED
TYPE: Speed Only
Introduce yourself to speed training with this program. The gradual increase in speed
is great for getting you used to running at a quick pace on a treadmill. Because of the
intervals of increased speed, this program is great for fat burning.
DURATION: 18min 03sec
* Based on the average male and female weight in the UK.
PROGRESS PLAN
CATEGORY: Beginner
WORKOUT DESCRIPTION
CALORIES*: 178 148
SECTION 1 2 3 4 5 6 7 8 9 10
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
DETAILED TABLE
5. ROLLING HILLS
200 400 600 800 1000 1200 1400 1600 1800 2000
0
16
17
18
19
20
15
14
13
12
11
10
9
8
7
6
5
4
3
2
1
MAX.INCLINE
TYPE: Incline Only
This program alternates between low levels of incline to recreate walking or running on
hills. Using incline activates stabiliser muscles in your legs, so your lower body gets a
good workout. Use this program to burn fat and build muscle in your calves and thighs.
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.
PROGRESS PLAN
CATEGORY: Beginner
WORKOUT DESCRIPTION
SECTION 1 2 3 4 5 6 7 8 9 10
INCLINE 0 7 5 7 5 7 5 7 5 7
DETAILED TABLE
ABOUT PROGRAMS
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sit amet ultricies neque. Morbi velit magna, posuere sed tempus non, mattis quis nibh. Aliquam non arcu quis erat vulputate sodales.
Sed vitae felis fermentum, congue magna in, aliquet sem. Aliquam erat volutpat. Ut ac odio purus. Sed nibus auctor erat, at maximus
leo suscipit vel. Vestibulum et dictum augue, a elementum purus. Ut lobortis mauris in libero congue, ut ultrices sapien aliquet. Donec
tristique pulvinar augue vel congue. Aenean condimentum scelerisque nisl. Ut dapibus libero in rhoncus gravida. Nunc facilisis ultricies
orci, a pharetra tellus tempus eget.
For more information visit: www.jlltness.co.uk/programs/custom
9
6. HILL ENDURANCE
200 400 600 800 1000 1200 1400 1600 1800 2000
0
16
17
18
19
20
15
14
13
12
11
10
9
8
7
6
5
4
3
2
1
MAX.INCLINE
REC. MAX. SPEED
TYPE: Speed & Incline
Combine both speed and intervals with the Hill Endurance program. The constant
speed and alternating levels of incline is great for building stamina and endurance,
training you to run for longer.
DURATION: 18min 22sec
* Based on the average male and female weight in the UK.
PROGRESS PLAN
CATEGORY: Beginner
WORKOUT DESCRIPTION
CALORIES*: 208 175
SECTION 1 2 3 4 5 6 7 8 9 10
SPEED 5 km/h 5 km/h 6 km/h 7 km/h 8 km/h 8 km/h 8 km/h 8 km/h 7 km/h 6 km/h
INCLINE 1 2 2 4 5 7 5 7 4 2
DETAILED TABLE
7. FAST HILLS
200 400 600 800 1000 1200 1400 1600 1800 2000
0
16
17
18
19
20
15
14
13
12
11
10
9
8
7
6
5
4
3
2
1
MAX.INCLINE
REC. MAX. SPEED
TYPE: Speed & Incline
The Fast Hills program uses lower levels of incline but higher speeds to recreate the
feeling of hill running. This program is ideal for fat burning and building lean lower
body muscle.
DURATION: 19min 32sec
* Based on the average male and female weight in the UK.
PROGRESS PLAN
CATEGORY: Beginner
WORKOUT DESCRIPTION
CALORIES*: 202 169
SECTION 1 2 3 4 5 6 7 8 9 10
SPEED 7 km/h 8 km/h 9 km/h 8 km/h 7 km/h 5 km/h 5 km/h 5 km/h 5 km/h 6 km/h
INCLINE 1 2 2 4 5 5 6 7 4 2
DETAILED TABLE
10
8. POSITIVE SPLIT SPRINT
200 400 600 800 1000 1200 1400 1600 1800 2000
0
16
15
14
13
12
11
10
9
8
7
6
5
4
3
2
1
REC. MAX. SPEED
TYPE: Speed Only
Produce a positive split with this program as you power through the rst half and
use the second half to recover. Watch out for that sprint at the end though! Use this
program to improve your overall speed and to burn fat.
DURATION: 14min 46sec
* Based on the average male and female weight in the UK.
PROGRESS PLAN
CATEGORY: Intermediate
WORKOUT DESCRIPTION
CALORIES*: 188 157
SECTION 1 2 3 4 5 6 7 8 9 10
SPEED 5 km/h 14 km/h 14 km/h 12 km/h 11 km/h 9 km/h 7 km/h 6 km/h 5 km/h 14 km/h
DETAILED TABLE
9. MOUNTAIN CLIMBER
200 400 600 800 1000 1200 1400 1600 1800 2000
0
16
17
18
19
20
15
14
13
12
11
10
9
8
7
6
5
4
3
2
1
MAX.INCLINE
TYPE: Incline Only
The Mountain Climber program takes incline training to the next level! Levels of incline
alternate to give you adequate times for recovery as you tackle steep inclines. Build
muscle in your calves, thighs and glutes with this program.
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.
PROGRESS PLAN
CATEGORY: Intermediate
WORKOUT DESCRIPTION
SECTION 1 2 3 4 5 6 7 8 9 10
INCLINE 0 13 13 11 13 13 11 13 13 11
DETAILED TABLE
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