ROLLING
PR OG R A M: W E I GH T L O S S
MANUAL
WEIGHT LOSS
INTERVALS
Challenges with various combinations of hills and valleys (INCLINE & SPEED levels). Time-based goal with 10
GOLF COURSE
difficulty levels to choose from.
ROLLING
RACE
WARM-UP
WEIGHT LOSS
Elevation
0.0
Level 1
CUSTOM 1
Speed
1.0
Elevation
0.0
GOLF COURSE
Level 2
Speed
1.3
CUSTOM 2
Elevation
0.5
RACE
Level
Speed
1.5
Elevation
THR ZONE 1
0.5
Level 4
CUSTOM 1
Speed
1.8
Elevation
1.0
Level
THR ZONE 2
Speed
2.0
CUSTOM 2
Elevation
1.0
Level 6
VALLEY
Speed
2.3
Elevation
1.5
THR ZONE 1
Level
Speed
2.5
TOUR
Elevation
1.5
Level
THR ZONE 2
PEAK
Speed
2.8
INTERVALS
Elevation
2.0
Level
Speed
3.0
MOUNTAIN
VALLEY
CLIMB
Elevation
2.0
Level 10
Speed
3.3
TOUR
PR OG R A M: P EA K I NT E RVA L S
PEAK
INTERVALS
MOUNTAIN
An interval program that challenges you with changing speeds and inclines.
CLIMB
Warm Up
Elevation
1.0
Level 1
Speed
1.0
Elevation
1.0
Level 2
Speed
1.0
Elevation
1.0
Level
Speed
1.3
Elevation
1.0
Level 4
Speed
1.3
Elevation
1.5
Level
Speed
1.5
Elevation
1.5
Level 6
Speed
1.5
Elevation
1.5
Level
Speed
1.8
Elevation
1.5
Level
Speed
1.8
Elevation
2.0
Level
Speed
2.0
Elevation
2.0
Level 10
Speed
2.0
PROGRAM SEGMENTS 0 SECS EACH
1
2
0.5
1.5
1.5
1.0
1.5
2.0
2.5
3.0
0.5
1.5
1.5
1.0
1.9
2.5
3.0
3.5
1.0
2.0
2.0
1.5
2.3
3.0
3.5
4.0
1.0
2.0
2.0
1.5
2.6
3.5
4.0
4.5
1.5
2.5
2.5
2.0
3.0
4.0
4.5
5.0
1.5
2.5
2.5
2.0
3.4
4.5
5.0
5.5
2.0
3.0
3.0
2.5
3.8
5.0
5.5
6.0
2.0
3.0
3.0
2.5
4.1
5.5
6.0
6.5
2.5
3.5
3.5
3.0
4.5
6.0
6.5
7.0
2.5
3.5
3.5
3.0
4.9
6.5
7.0
7.5
1:0
:0
1:0
1
2
3
1.5
1.0
2.0
1.0
1.5
2.0
4.0
2.0
1.5
1.0
2.5
1.0
1.5
2.0
4.5
2.0
1.5
1.5
3.0
1.5
1.9
2.5
5.0
2.5
1.5
1.5
3.5
1.5
1.9
2.5
5.5
2.5
2.0
2.0
4.0
2.0
2.3
3.0
6.0
3.0
2.0
2.0
4.5
2.0
2.3
3.0
6.5
3.0
2.5
2.0
5.0
2.0
2.6
3.5
7.0
3.5
2.5
2.0
5.5
2.0
2.6
3.5
7.5
3.5
3.0
2.5
6.0
2.5
3.0
4.0
8.0
4.0
3.0
2.5
6.5
2.5
3.0
4.0
8.5
4.0
4
6
0.5
0.5
0.5
1.0
3.5
4.0
3.5
3.0
0.5
0.5
0.5
1.0
4.0
4.5
4.0
3.5
1.0
1.0
1.0
1.5
4.5
5.0
4.5
4.0
1.0
1.0
1.0
1.5
5.0
5.5
5.0
4.5
1.5
1.5
1.5
2.0
5.5
6.0
5.5
5.0
1.5
1.5
1.5
2.0
6.0
6.5
6.0
5.5
2.0
2.0
2.0
2.5
6.5
7.0
6.5
6.0
2.0
2.0
2.0
2.5
7.0
7.5
7.0
6.5
2.5
2.5
2.5
3.0
7.5
8.0
7.5
7.0
2.5
2.5
2.5
3.0
8.0
8.5
8.0
7.5
:0
1:0
:0
1:0
4
5
6
7
2.0
1.0
2.5
1.0
4.0
2.0
4.5
2.0
2.5
1.5
3.0
1.5
4.5
2.5
5.0
2.5
3.0
1.5
3.5
1.5
5.0
2.5
5.5
2.5
3.0
2.0
4.0
2.0
5.5
3.0
6.0
3.0
4.0
2.0
4.5
2.0
6.0
3.0
6.5
3.0
4.5
2.0
5.0
2.0
6.5
3.5
7.0
3.5
5.0
2.0
5.5
2.0
7.0
3.5
7.5
3.5
5.5
2.0
6.0
2.0
7.5
4.0
8.0
4.0
6.0
2.5
6.5
2.5
8.0
4.0
8.5
4.0
6.5
2.5
7.0
2.5
8.5
4.5
9.0
4.5
COOL-DOWN
1.5
0.5
0.0
2.5
1.5
1.0
1.5
0.5
0.0
3.0
1.9
1.3
2.0
1.0
0.5
3.5
2.3
1.5
2.0
1.0
0.5
4.0
2.6
1.8
2.5
1.5
1.0
4.5
3.0
2.0
2.5
1.5
1.0
5.0
3.4
2.3
3.0
2.0
1.5
5.5
3.8
2.5
3.0
2.0
1.5
6.0
4.1
2.8
3.5
2.5
2.0
6.5
4.5
3.0
3.5
2.5
2.0
7.0
4.9
3.3
:0
8
Cool
Down
2.5
1.5
1.0
4.5
1.5
1.0
3.0
1.5
1.0
5.0
1.5
1.0
3.0
1.5
1.0
5.5
1.9
1.3
4.0
1.5
1.0
6.0
1.9
1.3
4.5
2.0
1.5
6.5
2.3
1.5
5.0
2.0
1.5
7.0
2.3
1.5
5.5
2.5
1.5
7.5
2.6
1.8
6.0
2.5
1.5
8.0
2.6
1.8
6.5
3.0
2.0
8.5
3.0
2.0
7.0
3.0
2.0
9.0
3.0
2.0
1