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Program cues you to pedal forward and backwards for an exciting and challenging workout
(RESISTANCE levels). Time-based goal with 16 difficulty levels to choose from.
Segment
1
Seconds
60
Direction
F
Level 1
1
Level 2
1
Level
1
Level
1
Level
1
Level 6
1
Level 7
1
Level
1
Level
1
Level 10
1
Level 11
2
Level 12
2
Level 1
2
Level 1
2
Level 1
2
Level 16
3
Automatically adjusts the resistance level to keep your heart rate in your desired range (see THR ZONE CHART
on page 29).
60% OF MAx HEART RATE: Used for beginners and longer workouts. Lower intensity and longer duration
helps burn fat more efficiently.
6% OF MAx HEART RATE: Used for beginner to intermediate users and mid to long range workouts. Lower
intensity and longer duration helps burn fat more efficiently.
70% OF MAx HEART RATE: For intermediate users and mid range cardio workouts. While this range burns
fat it really challenges the cardiovascular system and helps strengthen the heart.
7% OF MAx HEART RATE: For advanced users and short to mid range cardio workouts. Burns fat, tones
muscles and challenges the heart.
0% OF MAx HEART RATE: For advanced users and short workouts. Burns fat, strengthens and tones
muscles, and challenges the entire cardiovascular system.
26
P RO GR AM : R E V E R S E TR A I N ( P 6 )
WARM-UP
2
3
4
5
6
60
60
60
30
60
F
F
F
F
R
1
1
2
2
2
1
1
2
3
2
1
1
2
4
3
1
1
2
5
4
2
2
2
6
5
2
2
3
6
6
2
2
3
7
6
2
2
4
8
7
1
1
2
9
8
1
1
2
10
9
2
2
2
10
10
2
2
3
11
10
3
3
4
12
11
3
4
5
13
12
4
5
6
14
13
5
6
6
14
14
Warm up and cool-down last 4:00 minutes each
P RO GR AM : T HR Z ON E ( P 7 )
Warm up and cool-down last 4:00 minutes each
PROGRAM SEGMENTS
7
8
9
10
11
12
90
60
90
45
60
45
F
R
F
R
F
R
2
1
2
2
1
2
3
2
2
3
2
2
4
2
3
4
2
3
5
3
4
5
3
4
6
4
5
6
4
5
6
5
6
6
5
6
7
6
6
7
6
6
8
6
7
8
6
7
9
7
8
9
7
8
10
8
9
10
8
9
10
9
10
10
9
10
11
10
10
11
10
10
12
10
11
12
10
11
13
11
12
13
11
12
14
12
13
14
12
13
14
13
14
14
13
14
COOL-DOWN
13
14
15
16
17
18
90
90
30
30
60
60
F
R
F
R
F
F
2
1
2
2
2
1
3
2
2
3
2
1
4
2
3
4
2
1
5
3
4
5
2
1
6
4
5
6
2
2
6
5
6
6
3
2
7
6
6
7
3
2
8
6
7
8
4
2
9
7
8
9
2
1
10
8
9
10
2
1
10
9
10
10
2
1
11
10
10
11
2
1
12
10
11
12
2
2
13
11
12
13
3
2
14
12
13
14
3
2
14
13
14
14
4
2
19
20
60
60
F
F
1
1
1
1
1
1
1
1
2
1
2
1
2
1
2
1
1
1
1
1
1
1
1
1
2
1
2
1
2
1
2
1
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