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MANUAL
INTERVALS
PR OG R A M: R OL L I NG 1 & 2
ROLLING
Motivates with different combinations of RESISTANCE. Time-based goal with 8 or 7 difficulty levels to
WEIGHT LOSS
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GOLF COURSE
WARM-UP
RACE
LEVEL
1
2
3
1
1
1
2
2
1
2
2
CUSTOM 1
3
2
2
3
4
2
3
3
CUSTOM 2
5
3
4
4
6
3
5
4
THR ZONE 1
7
4
5
5
8
4
5
5
THR ZONE 2
VALLEY
WARM-UP
TOUR
SECONDS
60
60
60
60
LEVEL
PEAK
1
2
3
4
INTERVALS
1
1
1
1
2
MOUNTAIN
2
1
1
1
3
CLIMB
3
2
2
2
3
4
2
2
2
4
5
3
3
3
4
6
3
3
3
5
7
4
4
4
5
ROLLING 1
PROGRAM SEGMENTS - Do not repeat
4
5
6
7
8
2
1
2
3
4
3
2
3
4
5
3
3
4
5
6
4
4
5
6
7
4
5
6
7
8
5
6
7
8
9
5
7
8
8
8
5
8
8
9
9
ROLLING 2
PROGRAM SEGMENTS - Repeat
30
30
30
30
30
30
5
6
7
8
9
10
1
2
3
4
1
2
3
4
5
2
3
4
5
6
3
4
5
6
7
4
5
6
7
8
5
6
7
8
9
6
7
8
9
10
7
WARM-UP and COOL-DOWN last 4:00 minutes each.
9
10
11
12
13
3
2
4
3
2
4
3
5
4
3
7
8
6
5
4
8
9
7
6
5
9
10
8
7
6
10
10
9
8
7
9
9
8
8
8
10
10
9
9
8
30
30
30
30
30
11
12
13
14
15
2
3
4
1
2
3
3
4
5
2
3
4
4
5
6
3
4
5
5
6
7
4
5
6
6
7
8
5
6
7
7
8
9
6
7
8
8
9
10
7
8
9
COOL-DOWN
14
15
16
17
18
1
2
2
1
1
2
3
2
2
1
3
3
3
2
2
4
4
3
3
2
5
4
4
4
3
6
5
4
5
3
7
5
5
5
4
8
5
5
5
4
COOL-DOWN
30
60
60
60
60
16
17
18
19
20
4
2
1
1
1
5
3
1
1
1
6
3
2
2
2
7
4
2
2
2
8
4
3
3
3
9
5
3
3
3
10
5
4
4
4
2
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