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PROGRAM SEGMENTS (SPEED AND INCLINE CHANGES)
(peak segments last 90 seconds and valley segments last 30 seconds)
Level 1
Level 2
Level 3
Level 4
Level 5
Level 6
Level 7
Level 8
MANUAL
Level 9
INTERVALS
Level 10
(WARM-UP and COOL-DOWN last 4:00 minutes each and are included in program times)
ROLLING
PR OG R A M: W E I GH T L OSS 1 & 2
WEIGHT LOSS
Challenges with various combinations of hills and valleys (INCLINE & SPEED levels). Time-based goal with 12
GOLF COURSE
difficulty levels to choose from.
RACE
WEIGHT LOSS 1 PROGRAM SEGMENTS (all segments last 30 seconds)
WARM-UP
Elevation
0.0
0.5
CUSTOM 1
Level 1
Speed
1.0
1.5
Elevation
0.0
0.5
Level 2
Speed
1.3
1.9
CUSTOM 2
Elevation
0.5
1.0
Level 3
Speed
1.5
2.3
Elevation
0.5
1.0
THR ZONE 1
Level 4
Speed
1.8
2.6
Elevation
1.0
1.5
Level 5
Speed
2.0
3.0
THR ZONE 2
Elevation
1.0
1.5
Level 6
Speed
2.3
3.4
Elevation
1.5
2.0
VALLEY
Level 7
Speed
2.5
3.8
Elevation
1.5
2.0
Level 8
Speed
2.8
4.1
TOUR
Elevation
2.0
2.5
Level 9
Speed
3.0
4.5
Elevation
2.0
2.5
Level 10
Speed
3.3
4.9
Elevation
2..5
3.0
LEVEL 11
Speed
4.0
5.0
Elevation
3.0
3.5
LEVEL 12
Speed
5.0
6.0
(WARM-UP and COOL-DOWN last 4:00 minutes each and are included in program times)
INTERVALS 3
2:00
2:00
WARM-UP
1
SPEED
1.0
1.5
2.0
INCLINE
1.0
1.5
0.5
SPEED
1.0
1.5
2.0
INCLINE
1.5
2.5
3.0
SPEED
1.3
1.9
2.5
INCLINE
2.0
3.0
4.0
SPEED
1.3
1.9
2.5
INCLINE
2.0
3.0
4.0
SPEED
1.5
2.3
3.0
INCLINE
2.5
3.5
4.5
SPEED
1.5
2.3
3.0
INCLINE
2.5
3.5
4.5
SPEED
1.8
2.6
3.5
INCLINE
2.5
4.0
5.5
SPEED
1.8
2.6
3.5
INCLINE
3.0
4.0
5.5
SPEED
2.0
3.0
4.0
INCLINE
3.0
4.5
6.0
SPEED
2.0
3.0
4.0
INCLINE
3.0
4.5
6.0
1
2
3
4
1.5
1.5
1.0
0.5
2.0
2.5
3.0
3.5
1.5
1.5
1.0
0.5
2.5
3.0
3.5
4.0
2.0
2.0
1.5
1.0
3.0
3.5
4.0
4.5
2.0
2.0
1.5
1.0
3.5
4.0
4.5
5.0
2.5
2.5
2.0
1.5
4.0
4.5
5.0
5.5
2.5
2.5
2.0
1.5
4.5
5.0
5.5
6.0
3.0
3.0
2.5
2.0
5.0
5.5
6.0
6.5
3.0
3.0
2.5
2.0
5.5
6.0
6.5
7.0
3.5
3.5
3.0
2.5
6.0
6.5
7.0
7.5
3.5
3.5
3.0
2.5
6.5
7.0
7.5
8.0
4.0
4.0
4.0
3.5
7.0
7.5
8.0
8.5
4.0
4.0
5.0
4.5
7.5
8.0
8.0
8.5
2:00
2:00
2
COOL DOWN
4.0
1.5
1.0
1.5
1.5
0.0
4.5
1.5
1.0
6.5
2.5
1.5
5.0
1.9
1.3
7.5
3.0
2.0
5.5
1.9
1.3
8.5
3.0
2.0
6.0
2.3
1.5
9.0
3.5
2.5
6.5
2.3
1.5
10.0
3.5
2.5
7.0
2.6
1.8
10.5
4.0
3.0
7.5
2.6
1.8
11.5
4.0
3.0
8.0
3.0
2.0
12.0
5.0
3.0
8.5
3.0
2.0
12.0
5.0
3.0
5
6
7
8
0.5
0.5
1.0
1.5
4.0
3.5
3.0
2.5
0.5
0.5
1.0
1.5
4.5
4.0
3.5
3.0
1.0
1.0
1.5
2.0
5.0
4.5
4.0
3.5
1.0
1.0
1.5
2.0
5.5
5.0
4.5
4.0
1.5
1.5
2.0
2.5
6.0
5.5
5.0
4.5
1.5
1.5
2.0
2.5
6.5
6.0
5.5
5.0
2.0
2.0
2.5
3.0
7.0
6.5
6.0
5.5
2.0
2.0
2.5
3.0
7.5
7.0
6.5
6.0
2.5
2.5
3.0
3.5
8.0
7.5
7.0
6.5
2.5
2.5
3.0
3.5
8.5
8.0
7.5
7.0
3.5
3.5
4.0
4.5
8.0
7.5
7.0
6.5
4.5
4.5
5.0
5.5
9.0
8.0
8.0
7.0
COOL-DOWN
0.5
0.0
2.3
1.5
0.5
0.0
2.6
1.8
1.0
0.5
3.0
2.0
1.0
0.5
3.4
2.3
1.5
1.0
3.8
2.5
1.5
1.0
4.1
2.8
2.0
1.5
4.5
3.0
2.0
1.5
4.9
3.3
2.5
2.0
5.3
3.5
2.5
2.0
5.6
3.8
3.0
2.5
5.0
4.0
3.5
3.0
5.0
5.0
21
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