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Allows 'OnTheFly' manual RESISTANCE changes. Time-basedgoal.
-+
+
+
..................
+
+
.......................... +<+
................................... ..................... ..................... ..................... ..................... ..................... ..................... ....................
Walkor run a series of alternating RESISTANCE l evels. Time-basedgoal with 16 difficulty levels to choose
from.
WARM-UP
PROGRAM S EGMENTS
COOL-DOWN
Segment
1
2
3
4
5
6
7
8
9
i0
ii
12
13
14
1:5
i6
I7
I8
I9
20
Seconds
60
60
60
60
30
60
60
30
30
60
30
60
60
30
30
60
60
60
60
60
Level 1
1
2
2
2
4
1
1
4
4
i
4
i
i
4
4
1
2
2
2
I
Level2
1
2
2
2
5
2
2
5
5
2
5
2
2
5
5
2
2
2
2
I
Level3
i
2
3
6
2
2
6
6
2
6
2
2
6
6
2
Level4
1
2
2
4
6
3
3
6
6
3
6
3
3
6
6
3
4
2
2
Level5
2
2
4
5
7
4
4
7
7
4
7
4
4
7
7
4
5
4
2
2
Level6
2
6
8
5
5
8
8
5
8
5
5
8
8
5
6 '
4 '
2
'
2
Level7
2
2
4
6
9
6
6
9
9
6
9
6
6
9
9
6
6
4
2
2
Level8
2
2
4
7
10
6
6
10
10
6
10
6
6
10
10
6
7
4
2
2
Level9
2
3
4
8
10
7
7
10
10
7
10
7
7
10
10
7
8
4
3
2
Level16
2
3
6
9
Ii
8
8
ii
ii
8
ii
8
8
Ii
II
8
9
6
3
'
2
Level II
2
5
8
10
12
9
9
12
12
9
12
9
9
12
12
9
I0
8
2
Level 12
2
5
8
10
13
10
10
13
13
10
13
10
10
13
13
10
10
8
2
Level 13
4
7
I0
11
14
I0
I0
14
14
10
14
10
10
14
14
10
11
10
7
4
Level 14
4
7
I0
12
14
Ii
II
14
14
ii
14
Ii
Ii
14
14
11
12
10
7
4
Level 15
4
7
I0
13
15
12
12
15
15
12
15
12
12
15
15
12
13
10
7
4
Level 16
4
7
I0
14
16
13
13
16
16
13
16
13
13
16
16
13
14
I0
7
4
Warm-upand cool-downlast 4:00 minutes each
Provideseven more workoutvariety by mixing up your resistance intervals (RESISTANCE levels). Time-based
goal with 14 difficulty levels to choosefrom.
WARM-DP
PROGRAM S EGMENTS
COOL-DOWN
Segment
2
'
3
'
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
Seconds
60
60
60
60
60
60
60
60
60
60
60
60
60
60
60
60
60
60
LevelI
2
1
2
4
2
3
6
2
2
5
1
Level2
i
2
2
2
2
3
5
2
4
6
2
3
6
2
2
'
I
"
1
'
I
Level3
2
2
2
2
4
6
3
5
7
3
4
6
2
2
'
I
"
1
'
I
Level4
3
5
6
4
6
8
4
5
7
3
2
I
'
1
I
Level5
2
'
3
'
3
3
4
6
7
5
6
9
5
6
8
4
2
'
2
'
2
'
I
Level6
5
6
8
6
7
i0
6
6
9
5
3
2
1
Level7
3
6
7
9
6
8
i0
6
7
i0
6
3
'
2
'
2
1
Level8
3
4
4
4
6
8
10
7
9
11
7
8
10
6
3
2
'
2
'
I
Level9
3
4
4
4
7
9
10
8
10
12
8
9
11
7
4
'
3
2
'
I
Level16
3
4
8
i0
ii
9
i0
13
9
10
12
8
4
'
3
'
2
'
I
Levelll
3
'
4
'
6
'
6"
9
i0
12
10
ii
14
10
i0
13
9
Level 12
3
'
4
'
6
'
6"
10
ii
13
10
12
14
10
ii
14
10
5
'
4
'
3
'
I
Level l3
3 '
4 '
7
'
7
10
12
14
11
13
15
11
12
14
10
Level 14
3
'
4 '
7
'
7
11
13
14
12
14
16
12
13
15
11
6
'
5
'
4
'
1
Warm-upand cool-downlast 4:00 minutes each
i
Ti
Challenges with various combinations of hills and valleys (RESISTANCE l evels). Time-basedgoal with 16
difficulty levels to choosefrom.
WARM-UP
PROGRAM S EGMENTS
COOL=DOWN
Segment
2
3
4
5
6
7
8
9
lO
II
12
13
14
15
16
17
18
19
20
Seconds
60
60
60
60
60
60
60
60
60
60
60
60
60
60
60
60
60
60
60
60
Levell
2
2
2
2
2
3
3
4
4
4
4
3
3
2
2
2
2
2
1
Level2
2
2 '
2
3
3
4
4
5
5
5
5
4
4
3
3
2
2
2
1
Level3
2
2
3
4
4
5
5
6
6
6
6
5
5
4
4
3
2
2
1
Level4
1
2
2
4
5
5
6
6
6
6
6
6
6
6
5
5
4
2
2
1
Level5
2
2
4
5
6
6
6
6
7
7
7
7
6
6
6
6
5
4
2
2
Level6
2
2
4
6
6
6
7
7
8
8
8
8
7
7
6
6
6
4
2
2
Level7
2
2
4
6
7
7
8
8
9
9
9
9
8
8
7
7
6
4
2
2
Level8
2
2
4
7
8
8
9
9
i0
10
10
i0
9
9
8
8
7
4
2
2
Level9
2
3
4
8
9
9
I0
I0
i0
I0
10
10
10
10
9
9
8
4
3
2
Level 16
3
6
9
I0
i0
I0
I0
11
11
11
11
10
10
10
10
9
6
3
2
Level ll
2
5
8
16
I0
i0
Ii
II
12
12
12
12
Ii
II
i0
I0
10
8
5
2
Level 12
2
5
8
16
II
ii
12
12
13
13
13
13
12
12
ii
Ii
10
8
5
2
Level 13
4
7
I0
11
12
12
13
13
14
14
14
14
13
13
12
12
11
I0
7
4
Level 14
4
7
I0
12
13
13
14
14
14
14
14
14
14
14
13
13
12
10
7
4
Level 15
4
7
10
13
14
14
14
14
15
15
15
15
14
14
14
14
13
10
7
4
Level16
4
7
I0
14
14
14
15
15
16
16
16
16
15
15
14
14
14
10
7
4
Warm-upand cool-downlast 4:00 minuteseach
u,,
_
......
i
"J-" PROC; R A
ROLLIN S (PS)
Motivates with different combinationsof RESISTANCE. Time-basedgoal with 14 difficulty levels to choosefrom.
WARM-UP
PROGRAM S EGMENTS
COOL-DOWN
Segment
I
2 '
3'
4
5
6
7
8
9
10
11
12
13
14
15
16
i7
i8
Seconds
60
60
60
60
60
60
60
60
60
60
60
60
60
60
60
60
60
60
Level I
1
2
3
4
3
2
1
2
3
2
i
Level2
1
3
2
3
4
5
4
3
2
1
2
3
Level3
2
2
'
3
'
3
3
4
5
6
7
8
7
6
5
4
2
i
i
i
Level4
4
5
6
7
8
9
8
7
6
5
3
i
i
i
Level5
5
6
7
8
9
10
9
8
7
6
Level6
3
5
4
5
6
7
8
9
10
10
10
9
8
7
4
3
i
Level7
5
5
5
7
7
8
8
9
9
I0
10
9
8
4
3
i
LeveI8
5
5
5
8
8
9
9
10
10
11
11
10
9
4
3
'
2
1
Level9
5
5
5
9
9
10
10
11
11
12
12
11
10
5
Level lO
4
"
5
"
6
6
I0
I0
Ii
Ii
12
12
13
13
12
Ii
6
Level II
4
5
7
7
Ii
Ii
12
12
13
13
14
14
13
12
Level 12
5
8
8
12
12
13
13
14
14
15
15
14
13
7
'
6
'
5 '
1
Level 13
5
9
9
13
13
14
14
15
15
16
16
15
14
7
'
6
'
5 '
I
Level 14
5
9
'
9
14
14
15
15
16
16
16
16
16
15
8
Warm-upand cool-downlast 4:00 minutes each
L
RE7.6
Rev.l.3.indd
24-25
7/17/06
4:54:40
PM [
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