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COMPUTER OPERATION
P-9 Ramps
The Ramps program is similar to the Hills program but uses a more linear ramp of both incline and resistance from segment to
segment. Ramps is comprised of a 3 ½ minute core during which the incline and resistance both increase over the first 2 ½
minutes, followed by a one-minute reduction of both incline and resistance. The reduction in incline and resistance provides a
working rest period before the ramp is repeated.
RAMPS
:30
Level
Resistance
1
10
4
9
4
8
4
7
3
6
3
5
3
4
2
3
2
2
2
1
2
Incline
1
10
3
9
3
8
3
7
3
6
3
5
3
4
2
3
2
2
2
1
2
:30
:30
:30
:30
Warm Up
2
3
4
1
6
8
10
12
6
8
9
11
6
7
8
10
5
7
7
9
5
6
7
8
5
6
6
7
4
5
6
6
4
5
5
5
3
4
5
4
2
3
3
3
Warm Up
2
3
4
1
4
5
6
8
3
4
5
7
3
4
4
7
3
4
4
6
3
3
4
6
3
3
3
5
2
2
3
5
2
2
3
4
2
2
2
4
2
2
2
3
TIME
:30
:30
:30
:30
Program Segments
2
3
4
5
14
16
18
20
13
15
17
19
12
14
16
18
11
13
15
17
10
12
14
16
9
11
13
15
8
10
12
14
7
9
11
13
6
8
10
12
5
7
9
11
Program Segments
2
3
4
5
8
9
10
10
8
8
9
10
7
8
9
9
7
7
8
9
6
7
8
8
6
6
7
8
5
6
7
7
5
5
6
7
4
5
6
6
4
4
5
6
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:30
:30
:30
:30
Cool Down
6
7
1
2
12
12
10
8
11
11
9
8
10
10
8
7
9
9
7
7
8
8
7
6
7
7
6
6
6
6
6
5
5
5
5
5
4
4
5
4
3
3
3
3
Cool Down
6
7
1
2
5
5
6
5
5
5
5
4
5
5
4
4
5
5
4
4
5
5
4
3
5
5
3
3
5
5
3
2
5
5
3
2
5
5
2
2
5
5
2
2
40
:30
:30
3
4
6
4
6
4
6
4
5
3
5
3
5
3
4
2
4
2
3
2
2
2
3
4
4
3
3
3
3
3
3
3
3
3
3
3
2
2
2
2
2
2
2
2
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