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MANUAL
INTERVALS
ROLLING
PR OG R A M 6: W E I GH T L O S S
WEIGHT LOSS
GOLF COURSE
TIMED INTERVALS with SPEED and INCLINE changes. Time-based goal with 10 difficulty levels to choose from.
4 minute warm-up and 4 minute cool-down.
RACE
WEIGHT LOSS PROGRAM SEGMENTS (all segments last 30 seconds)
WARM-UP
CUSTOM 1
Elevation
0.0
0.5
Level 1
Speed
1.0
1.5
CUSTOM 2
Elevation
0.0
0.5
Level 2
Speed
1.3
1.9
Elevation
0.5
1.0
THR ZONE 1
Level 3
Speed
1.5
2.3
Elevation
0.5
1.0
THR ZONE 2
Level 4
Speed
1.8
2.6
Elevation
1.5
1.5
Level 5
VALLEY
Speed
2.0
3.0
Elevation
1.5
1.5
Level 6
TOUR
Speed
2.3
3.4
Elevation
1.5
2.0
Level 7
CORE
Speed
2.5
3.8
Elevation
1.5
2.0
Level 8
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 4:00 minutes each and are included in program times)
1
2
3
4
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
5
6
7
8
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
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
20
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