Table of Contents
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COMPUTER OPERATION
CROSS TRAINING： Each Level speed & incline value
Seg
1
2
3
.
1.5
2.0
3.5
L1
0
0
0
2.0
2.5
4.0
L2
1
1
1
2.5
3.0
4.5
L3
2
2
2
3.0
3.5
5.0
L4
3
3
3
3.5
4.0
5.5
L5
4
4
4
4.0
4.5
6.0
L6
5
5
5
4.5
5.0
6.5
L7
6
6
6
5.0
5.5
7.0
L8
7
7
7
5.5
6.0
7.5
L9
8
8
8
6.0
6.5
8.0
L10
9
9
9
COMBINATION INTERVAL TRAINING： Each Level speed & incline value
Seg
1
2
3
.
1.5
2.0
4.0
L1
0
0
2
2.0
2.5
4.5
L2
1
1
3
2.5
3.0
5.0
L3
2
2
4
3.0
3.5
5.5
L4
3
3
5
3.5
4.0
6.0
L5
4
4
6
4.0
4.5
6.5
L6
5
5
7
4.5
5.0
7.0
L7
6
6
8
5.0
5.5
7.5
L8
7
7
9
5.5
6.0
8.0
L9
8
8
10
6.0
6.5
8.5
L10
9
9
11
4
5
6
7
8
3.0
4.0
2.5
3.0
3.0
0
0
0
0
0
3.5
4.5
3.0
3.5
3.5
1
1
1
1
1
4.0
5.0
3.5
4.0
4.0
2
2
2
2
2
4.5
5.5
4.0
4.5
4.5
3
3
3
3
3
5.0
6.0
4.5
5.0
5.0
4
4
4
4
4
5.5
6.5
5.0
5.5
5.5
5
5
5
5
5
6.0
7.0
5.5
6.0
6.0
6
6
6
6
6
6.5
7.5
6.0
6.5
6.5
7
7
7
7
7
7.0
8.0
6.5
7.0
7.0
8
8
8
8
8
7.5
8.5
7.0
7.5
7.5
9
9
9
9
9
4
5
6
7
8
4.0
2.0
4.0
4.0
2.0
2
0
2
2
0
4.5
2.5
4.5
4.5
2.5
3
1
3
3
1
5.0
3.0
5.0
5.0
3.0
4
2
4
4
2
5.5
3.5
5.5
5.5
3.5
5
3
5
5
3
6.0
4.0
6.0
6.0
4.0
6
4
6
6
4
6.5
4.5
6.5
6.5
4.5
7
5
7
7
5
7.0
5.0
7.0
7.0
5.0
8
6
8
8
6
7.5
5.5
7.5
7.5
5.5
9
7
9
9
7
8.0
6.0
8.0
8.0
6.0
10
8
10
10
8
8.5
6.5
8.5
8.5
6.5
11
9
11
11
9
9
10
11
12
13
4.0
2.0
2.0
2.0
2.0
0
0
1
5
4
4.5
2.5
2.5
2.5
2.5
1
1
2
6
5
5.0
3.0
3.0
3.0
3.0
2
2
3
7
6
5.5
3.5
3.5
3.5
3.5
3
3
4
8
7
6.0
4.0
4.0
4.0
4.0
4
4
5
9
8
6.5
4.5
4.5
4.5
4.5
5
5
6
10
9
7.0
5.0
5.0
5.0
5.0
6
6
7
11
10
7.5
5.5
5.5
5.5
5.5
7
7
8
12
11
8.0
6.0
6.0
6.0
6.0
8
8
9
13
12
8.5
6.5
6.5
6.5
6.5
9
9
10
14
13
9
10
11
12
13
4.0
4.0
2.0
4.0
4.0
2
2
0
2
2
4.5
4.5
2.5
4.5
4.5
3
3
1
3
3
5.0
5.0
3.0
5.0
5.0
4
4
2
4
4
5.5
5.5
3.5
5.5
5.5
5
5
3
5
5
6.0
6.0
4.0
6.0
6.0
6
6
4
6
6
6.5
6.5
4.5
6.5
6.5
7
7
5
7
7
7.0
7.0
5.0
7.0
7.0
8
8
6
8
8
7.5
7.5
5.5
7.5
7.5
9
9
7
9
9
8.0
8.0
6.0
8.0
8.0
10
10
8
10
10
8.5
8.5
6.5
8.5
8.5
11
11
9
11
11
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14
15
16
17
2.0
2.0
2.0
2.0
5
2
3
5
2.5
2.5
2.5
2.5
6
3
4
6
3.0
3.0
3.0
3.0
7
4
5
7
3.5
3.5
3.5
3.5
8
5
6
8
4.0
4.0
4.0
4.0
9
6
7
9
4.5
4.5
4.5
4.5
10
7
8
10
5.0
5.0
5.0
5.0
11
8
9
11
5.5
5.5
5.5
5.5
12
9
10
12
6.0
6.0
6.0
6.0
13
10
11
13
6.5
6.5
6.5
6.5
14
11
12
14
14
15
16
17
2.0
4.0
4.0
2.0
0
2
2
0
2.5
4.5
4.5
2.5
1
3
3
1
3.0
5.0
5.0
3.0
2
4
4
2
3.5
5.5
5.5
3.5
3
5
5
3
4.0
6.0
6.0
4.0
4
6
6
4
4.5
6.5
6.5
4.5
5
7
7
5
5.0
7.0
7.0
5.0
6
8
8
6
5.5
7.5
7.5
5.5
7
9
9
7
6.0
8.0
8.0
6.0
8
10
10
8
6.5
8.5
8.5
6.5
9
11
11
9
35
18
19
20
2.0
2.0
1.5
4
2
0
2.5
2.5
2.0
5
3
1
3.0
3.0
2.5
6
4
2
3.5
3.5
3.0
7
5
3
4.0
4.0
3.5
8
6
4
4.5
4.5
4.0
9
7
5
5.0
5.0
4.5
10
8
6
5.5
5.5
5.0
11
9
7
6.0
6.0
5.5
12
10
8
6.5
6.5
6.0
13
11
9
18
19
20
4.0
4.0
1.5
2
2
0
4.5
4.5
2.0
3
3
1
5.0
5.0
2.5
4
4
2
5.5
5.5
3.0
5
5
3
6.0
6.0
3.5
6
6
4
6.5
6.5
4.0
7
7
5
7.0
7.0
4.5
8
8
6
7.5
7.5
5.0
9
9
7
8.0
8.0
5.5
10
10
8
8.5
8.5
6.0
11
11
9
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