Table of Contents
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Program Profiles
Hill Interval Workout
Solid Line is The Grade
Screened Area Is The Speed
Weight Loss Workout
Solid Line is The Grade
Screened Area Is The Speed
Cardiovascular Workout
Solid Line is The Grade
Screened Area Is The Speed
Speed Interval Workout
Solid Line is The Speed
Screened Area Is The Grade
Section C
Speed
(MPH)
Level
Min Max Min Max
1
2.0
2.4
2
2.2
2.8
3
2.6
3.2
4
3.0
3.6
5
3.4
4.2
6
3.8
4.6
7
4.0
5.0
4.4
5.4
8
9
4.8
6.0
Speed
(MPH)
Level
Min Max Min Max
2.6
1
1.4
2
1.6
2.8
3
1.8
3.0
4
2.0
3.2
3.4
3.4
5
6
3.6
2.4
7
2.6
3.8
8
2.8
4.0
9
3.0
4.2
Speed
(MPH)
Level
Min Max Min Max
2.0
2.4
1
2
2.2
2.8
3
2.6
3.2
4
3.0
3.6
5
3.4
4.2
6
3.8
4.6
5.0
7
4.0
4.4
5.4
8
9
4.8
6.0
Speed
(MPH)
Level
Min Max Min Max
1
2.0
2.4
2
2.8
2.2
3
2.6
3.2
4
3.0
3.6
5
3.4
4.2
6
3.8
4.6
7
4.0
5.0
4.4
5.4
8
9
4.8
6.0
Grade
(%)
1.0
4.0
1.5
5.0
2.0
6.0
3.0
7.0
4.0
8.0
5.0
9.0
6.0
10.0
7.0
11.0
8.0
12.0
Grade
(%)
2.0
0.0
0.5
3.0
0.0
4.0
1.0
5.0
1.5
6.0
2.0
7.0
2.5
8.0
3.0
9.0
3.5
10.0
Grade
(%)
4.0
1.0
0.5
5.0
0.5
6.0
1.0
7.0
1.0
8.0
1.0
9.0
1.0
10.0
1.0
11.0
1.5
12.0
Grade
(%)
4.0
2.0
3.0
5.0
4.0
6.0
5.0
7.0
6.0
8.0
7.0
9.0
8.0
10.0
9.0
11.0
10.5
12.0
37
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