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P RO G RAM : W E I GH T L O S S 1
Challenges with various combinations of hills and valleys (RESISTANCE). Time-based goal with 10 difficulty
levels to choose from.
LEVEL
1
1
1
2
1
3
1
4
1
5
1
6
1
7
1
8
1
9
2
10
2
P RO G RAM : W E I GH T L O S S 2
Challenges with various combinations of hills and valleys using RESISTANCE and INCLINE. Time-based goal
with 12 difficulty levels to choose from.
SECONDS
LEVEL
RESISTANCE
1
INCLINE %
RESISTANCE
2
INCLINE %
RESISTANCE
3
INCLINE %
RESISTANCE
4
INCLINE %
RESISTANCE
5
INCLINE %
RESISTANCE
6
INCLINE %
RESISTANCE
7
INCLINE %
RESISTANCE
8
INCLINE %
RESISTANCE
9
INCLINE %
RESISTANCE
10
INCLINE %
RESISTANCE
11
INCLINE %
RESISTANCE
12
INCLINE %
2
ROLLING
WEIGHT LOSS
GOLF COURSE
RACE
WARM-UP
CUSTOM 1
2
3
4
5
6
1
1
1
1
1
1
1
2
1
2
CUSTOM 2
1
1
2
2
2
1
1
3
2
3
2
3
3
3
3
THR ZONE 1
2
3
4
3
4
2
3
4
4
4
THR ZONE 2
MANUAL
2
3
5
4
5
2
3
5
5
5
2
4
6
5
6
INTERVALS
VALLEY
ROLLING
TOUR
PEAK
WEIGHT LOSS
INTERVALS
MOUNTAIN
GOLF COURSE
CLIMB
RACE
WARM-UP
60
60
60
60
60
60
CUSTOM 1
1
2
3
4
5
6
1
2
2
3
3
3
0
10
10
20
20
20
CUSTOM 2
1
2
2
3
4
4
0
10
10
20
30
30
1
2
2
4
5
5
THR ZONE 1
0
10
10
30
30
30
1
2
2
5
6
6
0
10
10
30
40
40
THR ZONE 2
2
3
5
6
7
7
10
20
30
40
50
50
VALLEY
2
3
5
7
8
8
10
20
30
50
50
50
2
3
5
8
9
9
TOUR
10
20
30
50
60
60
PEAK
2
3
5
9
10
10
INTERVALS
10
20
30
60
70
70
3
4
5
10
11
11
MOUNTAIN
20
30
30
70
80
80
CLIMB
3
4
8
11
12
12
20
30
50
80
80
80
3
6
10
12
13
13
20
40
70
80
90
90
3
6
10
13
14
14
20
40
70
90
90
90
WARM-UP and COOL-DOWN last 4:00 minutes each.
WEIGHT LOSS 1
PROGRAM SEGMENTS - Do not repeat
7
8
9
10
11
12
1
2
2
3
3
2
2
2
3
3
3
3
2
3
3
4
4
3
3
3
4
4
4
4
3
4
4
5
5
4
4
4
5
5
5
5
4
5
5
6
6
5
5
5
6
6
6
6
5
6
6
7
7
6
6
6
7
7
7
7
WEIGHT LOSS 2
PROGRAM SEGMENTS - Repeat
60
60
60
60
60
60
7
8
9
10
11
12
4
4
5
5
5
5
30
30
30
30
30
30
5
5
6
6
6
6
30
30
40
40
40
40
6
6
7
7
7
7
40
40
50
50
50
50
7
7
8
8
8
8
50
50
50
50
50
50
8
8
9
9
9
9
50
50
60
60
60
60
9
9
10
10
10
10
60
60
70
70
70
70
10
10
11
11
11
11
70
70
80
80
80
80
11
11
12
12
12
12
80
80
80
80
80
80
12
12
13
13
13
13
80
80
90
90
90
90
13
13
14
14
14
14
90
90
90
90
90
90
14
14
15
15
15
15
90
90
100
100
100
100
15
15
16
16
16
16
100
100
100
100
100
100
COOL-DOWN
13
14
15
16
17
18
2
1
1
1
1
1
2
2
2
1
2
1
3
2
2
2
2
1
3
3
3
2
3
1
4
3
3
3
3
3
4
4
4
3
4
3
5
4
4
4
4
3
5
5
5
4
5
3
6
5
5
5
5
3
6
6
6
5
6
4
COOL-DOWN
60
60
60
60
60
60
13
14
15
16
17
18
4
4
3
3
3
2
30
30
20
20
20
10
5
5
4
4
3
2
30
30
30
30
20
10
6
6
5
5
4
2
40
40
30
30
30
10
7
7
6
6
5
2
50
50
40
40
30
10
8
8
7
7
6
5
50
50
50
50
40
30
9
9
8
8
7
5
60
60
50
50
50
30
10
10
9
9
8
5
70
70
60
60
50
30
11
11
10
10
9
5
80
80
70
70
60
30
12
12
11
11
10
5
80
80
80
80
70
30
13
13
12
12
11
8
90
90
80
80
80
50
14
14
13
13
12
10
90
90
90
90
80
70
15
15
14
14
13
10
100
100
90
90
90
70
19
20
1
1
1
1
1
1
1
1
2
1
2
1
2
1
2
1
2
2
2
2
60
60
19
20
2
1
10
0
2
1
10
0
2
1
10
0
2
1
10
0
3
2
20
10
3
2
20
10
3
2
20
10
3
2
20
10
4
3
30
20
4
3
30
20
6
3
40
20
6
3
40
20
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