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MANUAL
PR OG R A M: I N T ER VAL S
INTERVALS
Walk or run a series of alternating SPEED levels. Time-based goal with 10 difficulty levels to choose from.
ROLLING
WEIGHT LOSS
(peak segments last 30 seconds, valley segments last 90 seconds)
GOLF COURSE
MPH
Level 1
Level 2
RACE
Level
Level
CUSTOM 1
Level 5
Level
CUSTOM 2
Level
Level
Level 9
MANUAL
THR ZONE 1
Level 10
INTERVALS
THR ZONE 2
(WARM-UP and COOL-DOWN last 5:00 minutes each and are included in program times)
ROLLING
VALLEY
PR OG R A M: W E I GH T L O S S
WEIGHT LOSS
TOUR
Challenges with various combinations of hills and valleys (INCLINE & SPEED levels). Time-based goal with 10
GOLF COURSE
difficulty levels to choose from.
WEIGHT LOSS PROGRAM SEGMENTS (all segments last 30 seconds)
RACE
WARM-UP
Elevation
0.0
0.5
Level 1
CUSTOM 1
Speed
1.0
1.5
Elevation
0.0
0.5
Level 2
Speed
1.3
1.9
CUSTOM 2
Elevation
0.5
1.0
Level
Speed
1.5
2.3
THR ZONE 1
Elevation
0.5
1.0
Level
Speed
1.8
2.6
THR ZONE 2
Elevation
1.5
1.5
Level 5
Speed
2.0
3.0
Elevation
1.5
1.5
VALLEY
Level
Speed
2.3
3.4
Elevation
1.5
2.0
TOUR
Level
Speed
2.5
3.8
Elevation
1.5
2.0
Level
Speed
2.8
4.1
Elevation
2.0
2.5
Level 9
Speed
3.0
4.5
Elevation
2.0
2.5
Level 10
Speed
3.3
4.9
(WARM-UP and COOL-DOWN last 5:00 minutes each and are included in program times)
INTERVALS PROGRAM SEGMENTS
WARM-UP
1
2
1.0
1.5
2.0
4.0
1.0
1.5
2.0
4.5
1.3
1.9
2.5
5.0
1.3
1.9
2.5
5.5
1.5
2.3
3.0
6.0
1.5
2.3
3.0
6.5
1.8
2.6
3.5
7.0
1.8
2.6
3.5
7.5
2.0
3.0
4.0
8.0
2.0
3.0
4.0
8.5
1
2
1.5
1.5
1.0
0.5
2.0
2.5
3.0
3.5
1.5
1.5
1.0
0.5
2.5
3.0
3.5
4.0
2.0
2.0
1.5
1.0
3.0
3.5
4.0
4.5
2.0
2.0
1.5
1.0
3.5
4.5
4.5
5.0
2.5
2.5
2.0
1.5
4.0
4.5
5.0
5.5
2.5
2.5
2.0
1.5
4.5
5.0
5.5
6.0
3.0
3.0
2.5
2.0
5.0
5.5
6.0
6.5
3.0
3.0
2.5
2.0
5.5
6.0
6.5
7.0
3.5
3.5
3.0
2.5
6.0
6.5
7.0
7.5
3.5
3.5
3.0
2.5
6.5
7.0
7.5
8.0
COOL DOWN
2.0
4.0
1.5
2.0
4.5
1.5
2.5
5.0
1.9
2.5
5.5
1.9
3.0
6.0
2.3
3.0
6.5
2.3
3.5
7.0
2.6
3.5
7.5
2.6
4.0
8.0
3.0
4.0
8.5
3.0
5
0.5
0.5
1.0
1.5
4.0
3.5
3.0
2.5
1.0
0.5
1.0
1.5
4.5
4.0
3.5
3.0
1.0
1.0
1.5
2.0
5.0
4.5
4.0
3.5
1.0
1.0
1.5
2.0
5.5
5.0
4.5
4.5
1.5
1.5
2.0
2.5
6.0
5.5
5.0
4.5
1.5
1.5
2.0
2.5
6.5
6.0
5.5
5.0
2.0
2.0
2.5
3.0
7.5
6.5
6.0
5.5
2.0
2.0
2.5
3.0
7.5
7.0
6.5
6.0
2.5
2.5
3.0
3.5
8.0
7.5
7.0
6.5
2.5
2.5
3.0
3.5
8.5
8.5
7.5
7.0
1.0
1.0
1.3
1.3
1.5
1.5
1.8
1.8
2.0
2.0
COOL-DOWN
0.5
0.0
2.3
1.5
0.5
0.0
2.6
1.8
1.0
0.5
3.0
2.0
1.0
0.5
3.4
2.3
1.5
1.0
3.8
2.5
1.5
1.0
4.1
2.8
2.0
1.5
4.5
3.0
2.0
1.5
4.9
3.3
2.5
2.0
5.3
3.5
2.5
2.0
5.6
3.8
1
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