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PROGRAM CHARTS
Segment
Warm Up
Time
4:00 Mins
Level 1
0.5
Level 2
0.5
Level 3
0.5
Level 4
1
Level 5
1
Level 6
1
Level 7
1.4
Level 8
1.4
Level 9
1.4
Level 10
1.4
Segment
Warm Up
Time
4:00 Mins
Level 1
0
0
Level 2
0
0
Level 3
0
1
Level 4
0
1.5
Level 5
0
1.5
Level 6
0
1.5
Level 7
0
1.5
Level 8
0
2
Level 9
0
2
Level 10
0
2
Level 11
1
2
Level 12
1
2
Rolling Hills (10 Levels) Speed only
Speed changes and segments repeat every 30 seconds.
1
2
3
4
30 sec
30 sec
30 sec
30 sec
1.5
2
2.5
3
3.5
1.9
2.5
3
3.5
4
2.3
3
3.5
4
4.5
2.6
3.5
4
4.5
5
3
4
4.5
5
5.5
3.4
4.5
5
5.5
6
3.8
5
5.5
6
6.5
4.1
5.5
6
6.5
7
4.5
6
6.5
7
7.5
4.9
6.5
7
7.5
8
Mountain Climb (12 Levels)
Incline changes and segments repeat every 30 seconds.
1
2
3
4
5
30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec
2
2.5
1
1.5
3
2.5
3
1.5
2
3.5
3
3.5
2
2.5
4
2.5
3
3.5
4
4.5
3
3.5
4
4.5
5
4.5
5
3.5
4
5.5
5
5.5
4
4.5
6
5.5
6
4.5
5
6.5
6
6.5
5
5.5
7
5.5
6
6.5
7
7.5
6
6.5
7
7.5
8
6.5
7
7.5
8
8.5
5
6
7
8
Cool Down
30 sec
30 sec
30 sec
30 sec
4:00 Mins
4
3.5
3
2.5
2.3
4.5
4
3.5
3
2.6
5
4.5
4
3.5
3
5.5
5
4.5
4
3.4
6
5.5
5
4.5
3.8
6.5
6
5.5
5
4.1
7
6.5
6
5.5
4.5
7.5
7
6.5
6
4.9
8
7.5
7
6.5
5.3
8.5
8
7.5
7
5.6
6
7
8
9
10
3
2.5
2
1.5
1
3.5
3
2.5
2
1.5
4
3.5
3
2.5
2
4.5
4
3.5
3
2.5
5
4.5
4
3.5
3
5.5
5
4.5
4
3.5
6
5.5
5
4.5
4
6.5
6
5.5
5
4.5
7
6.5
6
5.5
5
7.5
7
6.5
6
5.5
9
7.5
7
6.5
6
9.5
8
7.5
7
6.5
1.5
1.8
2
2.3
2.5
2.8
3
3.3
3.5
3.8
Cool Down
4:00 Mins
0
0
0
0
1
0
1.5
0
1.5
0
1.5
0
1.5
0
2
0
2
0
2
0
2
1
2
1
11
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