Using the Sprint 8 Program Select the Sprint 8 workout. Choose from four fitness levels, beginner, intermediate, advanced, and elite. Choose from 20 program profiles, with the profiles shown on the right, and start the program. During the Sprint 8 program, the small vial shows the time remaining in each stage, the large vial shows the current intensity level in blue, the upcoming intensity level in grey. and the intensity can be adjusted at any time with the up and down arrow keys.