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7) ROLLING: Maintains weight by gradually raising and lowering the resistance level to gradually raise and lower your heart
rate.
(Comfort 2.0)
(Comfort 4.0, 8.1, R8.0)
Warm Up
Seconds
60
60
60
60
30
30
30
Segment
1
2
3
4
5
6
Level 1
1
1
2
2
1
2
Level 2
1
2
2
3
2
3
Level 3
2
2
3
3
3
4
Level 4
2
3
3
4
4
5
Level 5
3
4
4
4
5
6
Level 6
3
5
4
5
6
7
Level 7
4
5
5
5
7
7
Level 8
4
5
5
5
8
8
Level 9
4
5
5
5
9
9
10
Level 10
4
5
6
6
10
10
Level 11
4
5
7
7
11
11
12
Level 12
4
5
8
8
12
12
13
Level 13
4
5
9
9
13
13
14
Level 14
4
5
9
9
14
14
15
Warm Up
Seconds
60
60
60
60
30
30
Segment
1
3
4
6
7
9
Level 1
1
1
3
3
1
3
Level 2
1
3
3
4
3
4
Level 3
3
3
4
4
4
6
Level 4
3
4
4
6
6
7
Level 5
4
6
6
6
7
9
Level 6
4
7
6
7
9
10
Level 7
6
7
7
7
10
10
Level 8
6
7
7
7
12
12
Level 9
6
7
7
7
13
13
Level 10
6
7
9
9
15
15
Level 11
6
7
10
10
16
16
Level 12
6
7
12
12
18
18
Level 13
6
7
13
13
19
19
Level 14
6
7
13
13
21
21
ROLLING
Program segments
30
30
30
30
30
30
30
60
7
8
9
10
11
12
13
14
15
3
4
3
2
1
2
3
2
1
4
5
4
3
2
1
2
3
2
5
6
7
8
7
6
5
4
2
6
7
8
9
8
7
6
5
3
7
8
9
10
9
8
7
6
3
8
9
10
10
10
9
8
7
4
8
8
9
9
10
10
9
8
4
9
9
10
10
11
11
10
9
4
10
11
11
12
12
11
10
5
11
11
12
12
13
13
12
11
6
12
13
13
14
14
13
12
6
13
14
14
15
15
14
13
7
14
15
15
16
16
15
14
7
15
16
16
17
17
16
15
8
ROLLING
Program segments
30
30
30
30
30
30
30
30
60
10
12
13
15
16
18
19
21
22
4
6
4
3
1
3
4
3
1
6
7
6
4
3
1
3
4
3
7
9
10
12
10
9
7
6
3
9
10
12
13
12
10
9
7
4
10
12
13
15
13
12
10
9
4
12
13
15
15
15
13
12
10
6
12
12
13
13
15
15
13
12
6
13
13
15
15
16
16
15
13
6
15
15
16
16
18
18
16
15
7
16
16
18
18
19
19
18
16
9
18
18
19
19
21
21
19
18
9
19
19
21
21
22
22
21
19
10
21
21
22
22
24
24
22
21
10
22
22
24
24
25
25
24
22
12
Cool Down
60
60
60
16
17
18
1
1
1
1
1
1
1
1
1
1
1
1
3
2
1
3
2
1
3
2
1
3
2
1
4
3
1
5
4
1
5
4
1
6
5
1
6
5
1
7
6
1
Cool Down
60
60
60
24
25
27
1
1
1
1
1
1
1
1
1
1
1
1
4
3
1
4
3
1
4
3
1
4
3
1
6
4
1
7
6
1
7
6
1
9
7
1
9
7
1
10
9
1
41
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