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P RO G RAM : RO L L IN G H IL LS
Motivates with different combinations of
(Segments last 30 seconds, segments 1-8 are repeated until selected time is reached)
Simulates climbing a mountain by automatically varying incline. 12 difficulty levels to choose from.
(Segments last 30 seconds, segments 1-10 are repeated until selected time is reached)
WARM -UP
Level
1
0.0
2
0.0
3
0.0
4
0.0
5
0.0
6
0.0
7
0.0
8
0.0
9
0.0
10
0.0
11
1.0
12
1.0
Trains you to run at a steady "race pace" Enter in the distance plus the time limit, and the program calculates
a steady pace.
24
MANUAL
MANUAL
INTERVALS
INTERVALS
ROLLING
ROLLING
WEIGHT LOSS
WEIGHT LOSS
GOLF COURSE
ROLLING HILLS PROGRAM SEGMENTS
GOLF COURSE
RACE
2:00
2:00
RACE
WARM UP
CUSTOM 1
Level 1
1.0
1.5
CUSTOM 1
Level 2
1.3
1.9
CUSTOM 2
Level 3
1.5
2.3
Level 4
1.8
2.6
CUSTOM 2
Level 5
2.0
3.0
THR ZONE 1
Level 6
2.3
3.4
THR ZONE 1
Level 7
2.5
3.8
THR ZONE 2
Level 8
2.8
4.1
THR ZONE 2
Level 9
3.0
4.5
VALLEY
Level 10
3.3
4.9
Level 11
3.0
4.5
VALLEY
Level 12
3.3
4.9
TOUR
TOUR
PEAK
(WARM-UP AND COOL-DOWN LAST 4:00 MINUTES EACH)
INTERVALS
P RO GR A M : MO UN TAI N CLI MB
MOUNTAIN
CLIMB
MOUNTAIN CLIMB PROGRAM SEGMENTS
1
2
0.0
1.0
1.5
2.0
0.0
1.5
2.0
2.5
1.0
2.0
2.5
3.0
MANUAL
1.5
2.5
3.0
3.5
1.5
3.0
3.5
4.0
INTERVALS
1.5
3.5
4.0
4.5
1.5
4.0
4.5
5.0
ROLLING
2.0
4.5
5.0
5.5
2.0
5.0
5.5
6.0
WEIGHT LOSS
2.0
5.5
6.0
6.5
2.0
6.0
6.5
7.0
2.0
6.5
7.0
7.5
GOLF COURSE
PR OG R AM : P A C E R
RACE
CUSTOM 1
CUSTOM 2
. Time-based goal with 12 difficulty levels to choose from.
SPEED
1
2
3
4
5
6
2.0
2.5
3.0
3.5
4.0
3.5
2.5
3.0
3.5
4.0
4.5
4.0
3.0
3.5
4.0
4.5
5.0
4.5
3.5
4.0
4.5
5.0
5.5
5.0
4.0
4.5
5.0
5.5
6.0
5.5
4.5
5.0
5.5
6.0
6.5
6.0
5.0
5.5
6.0
6.5
7.0
6.5
5.5
6.0
6.5
7.0
7.5
7.0
6.0
6.5
7.0
7.5
8.0
7.5
6.5
7.0
7.5
8.0
8.5
8.0
7.0
7.5
8.0
8.5
9.0
8.5
7.5
8.0
8.5
9.0
9.5
9.0
3
4
5
6
Incline
2.5
3.0
3.0
3.0
3.5
3.5
3.5
4.0
4.0
4.0
4.5
4.5
4.5
5.0
5.0
5.0
5.5
5.5
5.5
6.0
6.0
6.0
6.5
6.5
6.5
7.0
7.0
7.0
7.5
7.5
7.5
8.0
9.0
8.0
8.5
9.5
2:00
2:00
7
8
COOL DOWN
3.0
2.5
2.3
1.5
3.5
3.0
2.6
1.8
4.0
3.5
3.0
2.0
4.5
4.0
3.4
2.3
5.0
4.5
3.8
2.5
5.5
5.0
4.1
2.8
6.0
5.5
4.5
3.0
6.5
6.0
4.9
3.3
7.0
6.5
5.3
3.5
7.5
7.0
5.6
3.8
8.0
7.5
5.3
3.5
8.5
8.0
5.6
3.8
7
8
9
10
2.5
2.0
1.5
1.0
3.0
2.5
2.0
1.5
3.5
3.0
2.5
2.0
4.0
3.5
3.0
2.5
4.5
4.0
3.5
3.0
5.0
4.5
4.0
3.5
5.5
5.0
4.5
4.0
6.0
5.5
5.0
4.5
6.5
6.0
5.5
5.0
7.0
6.5
6.0
5.5
7.5
7.0
6.5
6.0
8.0
7.5
7.0
6.5
COOL-DOWN
0.0
0.0
0.0
0.0
1.0
0.0
1.5
0.0
1.5
0.0
1.5
0.0
1.5
0.0
2.0
0.0
2.0
0.0
2.0
0.0
2.0
1.0
2.0
1.0
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