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PROGRAM CHARTS
Warm Up
1
2
3
4
Time
4
30
60
60
30
min
sec
sec
sec
sec
Level 1
1
2
2
3
5
1
1
5
Level 2
1
2
2
3
6
2
2
6
E7
Level 3
1
2
2
4
7
3
3
7
Level 4
1
2
2
5
8
4
4
8
E9
Level 5
2
3
5
6
9
5
5
9
Level 6
2
3
5
7
10
6
6
10
Level 7
2
3
5
8
11
7
7
11
Level 8
2
3
5
9
12
8
8
12
Level 9
3
4
5
10
13
9
9
13
Level 10
3
4
8
11
14
10
10
14
Level 11
3
6
10 12
15
11
11
15
Level 12
3
6
10 13
16
12
12
16
Level 13
5
9
13 14
17
13
13
17
Level 14
5
9
13 15
18
14
14
18
Level 15
5
9
13 16
19
15
15
19
Level 16
5
9
13 17
20
16
16
20
PEAK INTERVALS - INCLINE AND RESISTANCE CHANGE (20 LEVELS OF RESISTANCE)
Seconds
2:00
2:00
90
Level
Segment #
WARM UP
1
Level
1
2
2
1
Incline
10
15
5
Level
1
2
2
2
Incline
15
25
30
Level
1
2
3
3
Incline
20
30
40
Level
1
2
3
4
Incline
20
30
40
Level
1
2
3
5
Incline
25
35
45
Level
1
2
3
6
Incline
25
35
45
Level
2
3
4
7
Incline
25
40
55
Level
2
3
4
8
Incline
30
40
55
Level
2
3
4
9
Incline
30
45
60
Level
2
3
4
10
Incline
30
45
60
18
HZ14_OG_Elite_E7_E9_Rev1_4.indd 18-19
SPEED INTERVALS
5
6
7
8
9
10
11
12
Cool Down
30
60
30
60
60
30
30
60
4
sec
sec
sec
sec
sec
sec
sec
sec
min
5
1
5
1
1
5
5
1
3
2
2
1
6
2
6
2
2
6
6
2
3
2
2
1
7
3
7
3
3
7
7
3
4
2
2
1
8
4
8
4
4
8
8
4
5
2
2
1
9
5
9
5
5
9
9
5
6
5
3
2
10
6
10
6
6
10
10
6
7
5
3
2
11
7
11
7
7
11
11
7
8
5
3
2
12
8
12
8
8
12
12
8
9
5
3
2
13
9
13
9
9
13
13
9
10
5
4
3
14
10
14
10
10
14
14
10
11
8
4
3
15
11
15
11
11
15
15
11
12 10
6
3
16
12
16
12
12
16
16
12
13 10
6
3
17
13
17
13
13
17
17
13
14 13
9
5
18
14
18
14
14
18
18
14
15 13
9
5
19
15
19
15
15
19
19
15
16 13
9
5
20
16
20
16
16
20
20
16
17 13
9
5
30
2:00
2:00
2
COOL DOWN
4
2
1
15
15
0
5
3
1
65
25
15
5
2
1
75
30
20
6
2
1
85
30
20
6
2
1
90
35
25
7
2
1
100
35
25
7
3
2
100
40
30
8
3
2
100
40
30
8
3
2
100
50
30
9
3
2
100
50
30
ENDURANCE INTERVALS (RESISTANCE)
Warm Up
1
2
3
4
5
6
Time
4
30
30
30
30
30
30
min
sec
sec
sec
sec
sec
sec
Level 1
2
3
4
5
6
7
8
7
Level 2
3
4
5
6
7
8
9
8
Level 3
3
5
6
7
8
9
10
9
Level 4
4
5
7
8
9
10
11
10
Level 5
4
6
8
9
10
11
12
11
Level 6
5
8
9
10
11
12
13
12
Level 7
5
8
10
11
12
13
14
13
Level 8
6
8
11
12
13
14
15
14
Level 9
6
9
12
13
14
15
16
15
Level 10
7
10
13
14
15
16
17
16
Level 11
6
9
14
15
16
17
18
17
Level 12
7
10
15
16
17
18
19
18
SPRINTS (RESITANCE)
100M
Sprints Recovery
200M
Sprints Recovery
400M
Beginner
7
2
Beginner
7
2
Beginner
Intermediate
8
3
Intermediate
8
3
Intermediate
Advanced
10
4
Advanced
10
4
Advanced
RUN / WALK (RESISTANCE)
Level
WARM UP
RUN
WALK
COOL DOWN
Time
2
2
2
2
min
min
min
min
Beginer
Level
2
6
3
2
Time
2
5
1
2
min
min
min
min
Intermediate
Level
2
10
4
2
Time
2
8
1
2
min
min
min
min
Advanced
Level
2
14
5
2
HILL TRAINING
Level
WARM UP
Time
2
2
2
2
min
min
min
min
Beginner
Incline 2
0%
4
5%
4
10% 4
15% 4
level
level
level
level
Time
2
2
2
2
min
min
min
min
Intermediate
Incline 2
0%
5
5%
5
10% 5
15% 5
level
level
level
level
Time
2
2
2
2
min
min
min
min
Advanced
Incline 2
0%
6
5%
6
10% 6
15% 6
level
level
level
level
7
8
Cool Down
30
30
4
sec
sec
min
6
5
4
3
7
6
5
4
8
7
6
4
9
8
7
5
10
9
8
5
11
10
8
6
12
11
9
6
13
12
10
7
14
13
11
7
15
14
11
8
16
15
11
7
17
16
11
8
Sprints Recovery
800M
Sprints Recovery
1600M
Sprints Recovery
7
2
Beginner
7
2
Beginner
7
2
8
3
Intermediate
8
3
Intermediate
8
3
10
4
Advanced
9
4
Advanced
9
4
WORKOUT
COOL DOWN
2
2
2
2
2
min
min
min
min
min
20% 4
25%
.....
4
60% 2
0%
level
level
level
level
2
2
2
2
2
min
min
min
min
min
20% 5
25%
.....
5
80% 2
0%
level
level
level
level
2
2
2
2
2
min
min
min
min
min
20% 6
25%
.....
6
100% 2
0%
level
level
level
level
E7
E9
19
7/16/14 2:50 PM
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