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COMPUTER OPERATION
P-8 Valleys
The Valleys program provides a contrasting mix of incline and resistance. The program uses a five minute core during which the
resistance is increased and the incline is reduced over the first three minutes, followed by a reduction in resistance and an
increased incline until the valley repeats itself. This program is designed specifically to contrast the Ramps and Hills programs for
added training variety.
Time
:30
:30
Distance
Refer to notes
Warm Up
Resistance
1
10
4
9
4
8
4
7
3
6
3
5
2
4
2
3
1
2
1
1
1
Warm Up
Elevation
1
10
3
9
3
8
3
7
3
6
3
5
3
4
3
3
3
2
3
1
3
:30
:30
:30
:30
Program Segments
2
3
4
1
2
5
6
8
11
11
5
6
7
10
10
5
6
7
9
9
4
5
7
8
8
4
5
6
7
7
3
4
4
6
6
2
3
3
5
5
2
2
3
4
4
1
2
2
3
3
1
2
2
2
2
Program Segments
2
3
4
1
2
4
5
5
10
10
4
5
5
10
10
4
4
4
9
9
3
4
4
9
9
3
4
4
8
8
3
4
4
7
7
3
4
4
6
6
3
4
4
5
5
3
4
4
4
4
3
4
4
3
3
:30
:30
:30
:30
:30
3
4
5
6
7
16
16
20
20
16
14
14
18
18
14
12
12
16
16
12
10
10
14
14
10
9
9
12
12
9
8
8
10
10
8
6
6
8
8
6
5
5
6
6
5
3
3
4
4
3
3
3
3
3
3
3
4
5
6
7
5
5
1
1
5
4
4
1
1
4
4
4
1
1
4
4
4
1
1
4
3
3
1
1
3
3
3
1
1
3
3
3
1
1
3
2
2
1
1
2
2
2
1
1
2
2
2
1
1
2
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:30
:30 :30 :30 :30
:30
Cool Down
8
9
10
1
2
16
11
11
8
6
14
10
10
7
6
12
9
9
7
6
10
8
8
7
5
9
7
7
6
5
8
6
6
4
4
6
5
5
3
3
5
4
4
3
2
3
3
3
2
2
3
2
2
2
2
Cool Down
8
9
10
1
2
5
10
10
5
5
4
10
10
5
5
4
9
9
4
4
4
9
9
4
4
3
8
8
4
4
3
7
7
4
4
3
6
6
4
4
2
5
5
4
4
2
4
4
4
4
2
3
3
4
4
35
:30
3
4
5
4
5
4
5
4
4
3
4
3
3
2
2
2
2
1
1
1
1
1
3
4
4
3
4
3
4
3
3
3
3
3
3
3
3
3
3
3
3
3
3
3
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