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P RO GR A M : M A N UA L ( P1 )
Allows 'On The Fly' manual RESISTANCE changes. Time-based goal.
P RO G RA M : IN T E RVA L S ( P 2 )
Walk or run a series of alternating RESISTANCE levels. Time-based goal with 16 difficulty levels to choose
from.
Segment
1
Seconds
60
Level 1
1
Level 2
1
Level
1
Level
1
Level
2
Level 6
2
Level 7
2
Level
2
Level
2
Level 10
2
Level 11
2
Level 12
2
Level 1
4
Level 1
4
Level 1
4
Level 16
4
P RO GR A M : R A ND OM ( P3 )
Provides even more workout variety by mixing up your resistance intervals (RESISTANCE levels). Time-based
goal with 14 difficulty levels to choose from.
Segment
Seconds
Level 1
Level 2
Level
Level
Level
Level 6
Level 7
Level
Level
Level 10
Level 11
Level 12
Level 1
Level 1
2
MANUAL
INTERVALS
MANUAL
ROLLING
INTERVALS
WEIGHT LOSS
ROLLING
GOLF COURSE
WEIGHT LOSS
WARM-UP
2
3
4
5
6
RACE
60
60
60
30
60
GOLF COURSE
2
2
2
4
1
CUSTOM 1
2
2
2
5
2
RACE
2
2
3
6
2
2
2
4
6
3
CUSTOM 2
2
4
5
7
4
CUSTOM 1
2
4
6
8
5
2
4
6
9
6
THR ZONE 1
CUSTOM 2
2
4
7
10
6
3
4
8
10
7
THR ZONE 2
3
6
9
11
8
THR ZONE 1
5
8
10
12
9
5
8
10
13
10
VALLEY
THR ZONE 2
7
10
11
14
10
7
10
12
14
11
TOUR
7
10
13
15
12
VALLEY
7
10
14
16
13
PEAK
INTERVALS
Warm-up and cool-down last 4:00 minutes each
TOUR
MOUNTAIN
CLIMB
PEAK
INTERVALS
MOUNTAIN
CLIMB
WARM-UP
1
2
3
4
5
60
60
60
60
60
1
1
2
2
1
1
2
2
2
2
2
2
2
2
2
2
2
2
3
3
2
3
3
3
4
2
4
3
4
5
3
4
4
4
6
3
4
4
4
6
3
4
4
4
7
3
4
5
5
8
3
4
6
6
9
3
4
6
6
10
3
4
7
7
10
3
4
7
7
11
Warm-up and cool-down last 4:00 minutes each
PROGRAM SEGMENTS
7
8
9
10
11
12
60
30
30
60
30
60
1
4
4
1
4
1
2
5
5
2
5
2
2
6
6
2
6
2
3
6
6
3
6
3
4
7
7
4
7
4
5
8
8
5
8
5
6
9
9
6
9
6
6
10
10
6
10
6
7
10
10
7
10
7
8
11
11
8
11
8
9
12
12
9
12
9
10
13
13
10
13
10
10
14
14
10
14
10
11
14
14
11
14
11
12
15
15
12
15
12
13
16
16
13
16
13
PROGRAM SEGMENTS
6
7
8
9
10
60
60
60
60
60
2
4
2
3
6
3
5
2
4
6
4
6
3
5
7
5
6
4
6
8
6
7
5
6
9
6
8
6
7
10
7
9
6
8
10
8
10
7
9
11
9
10
8
10
12
10
11
9
10
13
10
12
10
11
14
11
13
10
12
14
12
14
11
13
15
13
14
12
14
16
13
14
15
16
17
60
30
30
60
60
1
4
4
1
2
2
5
5
2
2
2
6
6
2
3
3
6
6
3
4
4
7
7
4
5
5
8
8
5
6
6
9
9
6
6
6
10
10
6
7
7
10
10
7
8
8
11
11
8
9
9
12
12
9
10
10
13
13
10
10
10
14
14
10
11
11
14
14
11
12
12
15
15
12
13
13
16
16
13
14
COOL-DOWN
11
12
13
14
15
60
60
60
60
60
2
2
5
1
1
2
3
6
2
2
3
4
6
2
2
4
5
7
3
2
5
6
8
4
2
6
6
9
5
3
6
7
10
6
3
7
8
10
6
3
8
9
11
7
4
9
10
12
8
4
10
10
13
9
5
10
11
14
10
5
11
12
14
10
6
12
13
15
11
6
COOL-DOWN
18
19
20
60
60
60
2
2
1
2
2
1
2
2
1
2
2
1
4
2
2
4
2
2
4
2
2
4
2
2
4
3
2
6
3
2
8
5
2
8
5
2
10
7
4
10
7
4
10
7
4
10
7
4
16
17
18
60
60
60
1
1
1
1
1
1
1
1
1
1
1
1
2
2
1
2
2
1
2
2
1
2
2
1
3
2
1
3
2
1
4
3
1
4
3
1
5
4
1
5
4
1
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