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DISTANCE BASED with INCLINE changes. Screen will cycle between green and blue at various intervals depending
on level chosen by user. User is advised to use core pods while the screen is green. 4 minute warm-up and 4
minute cool-down.
User defines maximum and minimum SPEED. Program cycles between maximum and minimum SPEED during
workouts. Time-based goal. 4 minute warm-up and 4 minute cool-down.
19
VALLEY
TOUR
P R OG RA M 4 : C OR E A DVA NCE D 2
CORE
CORE ADVANCED 2 PROGRAM SEGMENTS
WITH DISTANCE INTERVALS (Segments equal 0.1 miles)
WARM-UP
1
2
3
Level 1
0.0
0.5
1.0
3.0
1.0
Level 2
0.0
0.5
1.0
3.0
2.0
Level 3
0.5
1.0
1.5
3.5
1.5
Level 4
0.5
1.0
1.5
3.5
2.5
Level 5
1.0
1.5
2.0
4.0
2.0
Level 6
1.0
1.5
2.0
4.0
3.0
Level 7
1.5
2.0
2.5
4.5
2.5
Level 8
1.5
2.0
2.5
4.5
3.5
Level 9
2.0
2.5
3.0
5.0
3.0
Level 10
2.0
2.5
3.0
5.0
4.0
Segments 1-14 repeated untile selected DISTANCE is reached.
(WARM-UP and COOL-DOWN last 0.1 miles each and are included in program distance)
MANUAL
P R OG RA M 5 : I NT E RVA LS
INTERVALS
ROLLING
WEIGHT LOSS
GOLF COURSE
RACE
CUSTOM 1
CUSTOM 2
THR ZONE 1
THR ZONE 2
VALLEY
TOUR
CORE
4
5
6
7
8
9
10
3.0
2.0
3.0
2.0
3.5
2.0
3.0
3.0
2.0
3.0
2.5
3.5
2.5
3.0
3.5
2.5
3.5
2.5
4.0
2.5
3.5
3.5
2.5
3.5
3.0
4.0
3.0
3.5
4.0
3.0
4.0
3.0
4.5
3.0
4.0
4.0
3.0
4.0
3.5
4.5
3.5
4.0
4.5
3.5
4.5
3.5
5.0
3.5
4.5
4.5
3.5
4.5
4.0
5.0
4.0
4.5
5.0
4.0
5.0
4.0
5.5
4.0
5.0
5.0
4.0
5.0
4.5
5.5
4.5
5.0
11
12
13
14
COOL-DOWN
2.0
3.0
1.0
3.0
0.5
0.0
2.0
3.0
2.0
3.0
0.5
0.0
2.5
3.5
1.5
3.5
1.0
0.5
2.5
3.5
2.5
3.5
1.0
0.5
3.0
4.0
2.0
4.0
1.5
1.0
3.0
4.0
3.0
4.0
1.5
1.0
3.5
4.5
2.5
4.5
2.0
1.5
3.5
4.5
3.5
4.5
2.0
1.5
4.0
5.0
3.0
5.0
2.5
2.0
4.0
5.0
4.0
5.0
2.5
2.0
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