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ROLLING
PRO GR A M: W E I G HT L O S S
WEIGHT LOSS
Challenges with various combinations of hills and valleys RESISTANCE. Time-based goal with 6 (CST 3.6) or
GOLF COURSE
16 (CST 4.6) difficulty levels to choose from.
RACE
C SE3. 6
CUSTOM 1
WARM-UP
SECONDS
60
60
60
60
LEVEL
1
2
3
CUSTOM 2
1
1
2
2
2
1
2
2
3
1
2
2
THR ZONE 1
4
1
2
2
5
2
3
5
THR ZONE 2
6
2
3
5
VALLEY
C SE4. 6
TOUR
WARM-UP
PEAK
INTERVALS
SECONDS
60
60
60
60
LEVEL
1
2
3
4
MOUNTAIN
1
1
2
2
3
CLIMB
2
1
2
2
3
3
1
2
2
4
4
1
2
2
5
5
2
3
5
6
6
2
3
5
7
7
2
3
5
8
8
2
3
5
9
9
3
4
5
10
10
3
4
8
11
11
3
6
10
12
12
3
6
10
13
13
5
9
13
14
14
5
9
13
15
15
5
9
13
16
16
5
9
13
17
PROGRAM SEGMENTS
60
60
60
60
60
4
5
6
7
8
9
3
3
3
4
4
5
3
4
4
5
5
6
4
5
5
6
6
7
5
6
6
7
7
8
6
7
7
8
8
9
7
8
8
9
9
10
Warm up and cool-down last 4:00 minutes each
PROGRAM SEGMENTS
60
60
60
60
60
5
6
7
8
9
3
3
4
4
5
4
4
5
5
6
5
5
6
6
7
6
6
7
7
8
7
7
8
8
9
8
8
9
9
10
9
9
10
10
11
10
10
11
11
12
11
11
12
12
13
12
12
13
13
14
13
13
14
14
15
14
14
15
15
16
15
15
16
16
17
16
16
17
17
18
17
17
18
18
19
18
18
19
19
20
Warm up and cool-down last 4:00 minutes each
60
60
60
60
60
60
10
11
12
13
14
15
5
5
5
4
4
3
6
6
6
5
5
4
7
7
7
6
6
5
8
8
8
7
7
6
9
9
9
8
8
7
10
10
10
9
9
8
60
60
60
60
60
60
10
11
12
13
14
15
5
5
5
4
4
3
6
6
6
5
5
4
7
7
7
6
6
5
8
8
8
7
7
6
9
9
9
8
8
7
10
10
10
9
9
8
11
11
11
10
10
9
12
12
12
11
11
10
13
13
13
12
12
11
14
14
14
13
13
12
15
15
15
14
14
13
16
16
16
15
15
14
17
17
17
16
16
15
18
18
18
17
17
16
19
19
19
18
18
17
20
20
20
19
19
18
COOL-DOWN
60
60
60
60
60
16
17
18
19
20
3
3
2
2
1
4
3
2
2
1
5
4
2
2
1
6
5
2
2
1
7
6
5
3
2
8
7
5
3
2
WARM-UP
60
60
60
60
60
16
17
18
19
20
3
3
2
2
1
4
3
2
2
1
5
4
2
2
1
6
5
2
2
1
7
6
5
3
2
8
7
5
3
2
9
8
5
3
2
10
9
5
3
2
11
10
5
4
3
12
11
8
4
3
13
12
10
6
3
14
13
10
6
3
15
14
13
9
5
16
15
13
9
5
17
16
13
9
5
18
17
13
9
5
23
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