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proGraM inForMation
NOTE: If resistance are changed during your workout, the remaining segments will be affected accordingly.
p1 ManUal: Manually adjust your resistance levels as you work out toward a time-based goal.
p2 interValS: Alternating levels of resistance build endurance in this time-based workout with 16 levels to choose from.
WARM-UP
TIME
4 minutes
30
60
60
LEVEL
1
2
3
4
5
6
7
1
1
2
2
3
5
1
1
2
1
2
2
3
6
2
2
3
1
2
2
4
7
3
3
4
1
2
2
5
8
4
4
5
2
3
5
6
9
5
5
6
2
3
5
7
10
6
6
7
2
3
5
8
11
7
7
8
2
3
5
9
12
8
8
9
3
4
5
10
13
9
9
10
3
4
8
11
14
10
10
11
3
6
10
12
15
11
11
12
3
6
10
13
16
12
12
13
5
9
13
14
17
13
13
14
5
9
13
15
18
14
14
15
5
9
13
16
19
15
15
16
5
9
13
17
20
16
16
20
PROgRAM SEgMENTS - REPEAT
COOL-dOWN
30
30
60
30
60
60
30
30
60
4 minutes
8
9
10
11
12
13
14
15
16
17
18
19
20
5
5
1
5
1
1
5
5
1
3
2
2
1
6
6
2
6
2
2
6
6
2
3
2
2
1
7
7
3
7
3
3
7
7
3
4
2
2
1
8
8
4
8
4
4
8
8
4
5
2
2
1
9
9
5
9
5
5
9
9
5
6
5
3
2
10
10
6
10
6
6
10
10
6
7
5
3
2
11
11
7
11
7
7
11
11
7
8
5
3
2
12
12
8
12
8
8
12
12
8
9
5
3
2
13
13
9
13
9
9
13
13
9
10
5
4
3
14
14
10
14
10
10
14
14
10
11
8
4
3
15
15
11
15
11
11
15
15
11
12
10
6
3
16
16
12
16
12
12
16
16
12
13
10
6
3
17
17
13
17
13
13
17
17
13
14
13
9
5
18
18
14
18
14
14
18
18
14
15
13
9
5
19
19
15
19
15
15
19
19
15
16
13
9
5
20
20
16
20
16
16
20
20
16
17
13
9
5
p3 WeiGHt loSS: Fat-burning, time-based workout that steadily builds resistance for a gradual comedown, with 16 levels to
choose from.
WARM-UP
PROgRAM SEgMENTS - REPEAT
TIME
4 minutes
Level
1
2
3
4
5
6
7
8
1
1
2
2
3
3
3
4
4
2
1
2
2
3
4
4
5
5
3
1
2
2
4
5
5
6
6
4
1
2
2
5
6
6
7
7
5
2
3
5
6
7
7
8
8
6
2
3
5
7
8
8
9
9
7
2
3
5
8
9
9
10
10
8
2
3
5
9
10
10
11
11
9
3
4
5
10
11
11
12
12
10
3
4
8
11
12
12
13
13
11
3
6
10
12
13
13
14
14
12
3
6
10
13
14
14
15
15
13
5
9
13
14
15
15
16
16
14
5
9
13
15
16
16
17
17
15
5
9
13
16
17
17
18
18
16
5
9
13
17
18
18
19
19
COOL-dOWN
Each segment lasts 60 seconds
4 minutes
9
10
11
12
13
14
15
16
17
18
5
5
5
5
4
4
3
3
3
2
6
6
6
6
5
5
4
4
3
2
7
7
7
7
6
6
5
5
4
2
8
8
8
8
7
7
6
6
5
2
9
9
9
9
8
8
7
7
6
5
10
10
10
10
9
9
8
8
7
5
11
11
11
11
10
10
9
9
8
5
12
12
12
12
11
11
10
10
9
5
13
13
13
13
12
12
11
11
10
5
14
14
14
14
13
13
12
12
11
8
15
15
15
15
14
14
13
13
12
10
16
16
16
16
15
15
14
14
13
10
17
17
17
17
16
16
15
15
14
13
18
18
18
18
17
17
16
16
15
13
19
19
19
19
18
18
17
17
16
13
20
20
20
20
19
19
18
18
17
13
19
20
2
1
2
1
2
1
2
1
3
2
3
2
3
2
3
2
4
3
4
3
6
3
6
3
9
5
9
5
9
5
9
5
21
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