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38
350A HOME ARC TRAINER
COMPUTER OPERATION
P-11 Interval 2
This program is designed for those who desire a higher intensity interval training program. It uses a fixed incline with variable
resistance applied in a repeating 1:1 work to rest ratio. Each work and rest segment lasts 60 seconds. The resistance of the rest
segments is approximately 55 to 65% of the work segments. Interval training is designed to tax both the aerobic and anaerobic
energy systems. During the high intensity segments the anaerobic energy system is used. During the low intensity segments the
aerobic energy system works to repay the "oxygen debt" incurred during the high intensity segments In Interval 2 the extended work
segment creates a greater "oxygen debt" than Interval 1 putting greater demand on both energy systems, forcing even greater
adaptation to the imposed demands.
Time
Distance
Resistance
10
9
8
7
6
5
4
3
2
1
Elevation
10
9
8
7
6
5
4
3
2
1
:30
:30
:30
Refer to notes
Warm Up
1
2
3
1.00
4
6
7
0.95
3
5
6
0.92
3
4
5
0.85
2
4
5
0.77
2
4
5
0.65
2
3
4
0.62
3
4
4
0.58
2
2
3
0.54
1
2
3
0.49
1
2
3
Warm Up
Multiplier
1
2
3
1.00
2
2
3
1.00
2
2
3
1.00
2
2
3
0.83
2
2
3
0.83
2
2
3
0.83
2
2
2
0.83
2
2
2
0.67
2
2
2
0.50
2
2
2
0.33
2
2
2
:30
:30
:30
:30
Program Segments
4
1
2
3
8
20
20
10
7
19
19
10
6
18
18
9
6
17
17
9
6
16
16
8
5
14
14
8
5
12
12
7
4
10
10
7
4
8
8
6
3
6
6
6
Program Segments
4
1
2
3
4
5
5
5
4
5
5
5
3
4
4
4
3
4
4
4
3
4
4
4
3
3
3
3
2
3
3
3
2
3
3
3
2
2
2
2
2
2
2
2
:30
:30
:30
:30
Refer to notes
Cool Down
4
1
2
3
10
8
7
6
10
7
6
5
9
6
5
4
9
6
5
4
8
6
5
4
8
5
4
3
7
5
4
4
7
4
3
2
6
4
3
2
6
3
3
2
Cool Down
4
1
2
3
5
4
3
2
5
4
3
2
4
3
3
2
4
3
3
2
4
3
3
2
3
3
2
2
3
2
2
2
3
2
2
2
2
2
2
2
2
2
2
2
:30
4
4
3
3
2
2
2
3
2
1
1
4
2
2
2
2
2
2
2
2
2
2
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