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CONTENTS
Anaerobic Interval Training
The starting segment (1, warm-up) and ending segment (14, cool down) are set at 10% of select-
ed peak effort level or the minimum effort for the first three segments produced in the effort bar,
whichever is greater. Low level segments, (3,5,7,9,11,13) are set at 25% of selected peak effort.
High level segments, (2,4,6,8,10,12) are the selected peak effort level.
• Warm-up followed by six short intervals of high-level effort
• Low intervals are 25% of high effort
• For improving strength and endurance – mimics sport conditions of short,
intense effort followed by longer recovery periods
Pyramid
The starting segment (1, warm-up) and ending segment (7, cool down) are set at 25% of selected
peak effort level or the minimum effort for the first three segments produced in the effort bar,
whichever is greater. Segments 2 and 6 are set at 65% of selected peak effort level while seg-
ments three and five are set at 85% of selected peak effort level.
• Warm-up followed by three increasingly difficult intervals, then two less difficult intervals
• Peak effort is the set effort
• Less difficult intervals are 85% and 65% of peak effort
• Use for general conditioning of both aerobic and anaerobic systems
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SELECTING & CUSTOMIZING EXERCISE PROFILES
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