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Provideseven more workout variety by mixing up your resistance intervals (RESISTANCE levels), time-based
goal with 7 or 10 difficulty levels to choosefrom.
I
2
3
4
5
6
7
RANDOM 1
PROGRAM SEGMENTS
60
60
60
60
60
60
60
60
60
60
60
1
2
3
4
5
6
7
8
9
10
11
1
'
]'
2'
2
1
3
5
2
4
5
2
1
'
2'
2'
3
1
3
6
2
4
6
2
i
i
2
2
3
3
2
4
6
3
5
6
3
2
3
'
3'
4
2
4
7
3
5
7
3
3
'
4'
4'
4
2
4
7
3
5
7
3
3
5
8
4
6
8
4
4
6
8
4
7
8
4
60
60
60
60
60
60
60
12
13
14
15
16
17
18
3
5
1
3
6
1
2'
]
'
I
'
]
4
6
2
2
4
7
2
3 '
]
'
i
'
]
4
7
2
3 '
3
'
2
]
5
8
3
'
3'
2']
6
8
4
4'
3
'
2'
]
WARM-UP a nd COOL-DOWN last 4:00 minutes each.
RANDOM 2
PROGRAM SEGMENTS
60
60
60
60
60
60
60
60
60
60
60
1
2
3
4
5
6
7
8
9
10
11
1
I
'
]'
2
'
2
1
4
3
5
2
7
4
2
I
'2
'2
'3
2
5
4
6
3
8
5
3
2
2
3
3
3
6
5
7
4
9
6
4
2
3
3
4
4
7
6
8
5
10
7
5
3'
4'
4'
4
5
8
7
9
6
11
8
6
6
9
8
I0
7
I2
9
7
7
lO
9
II
8
13
10
8
8
II
I0
12
9
14
II
9
9
12
II
13
I0
15
12
I0
4'
5
'
6
'
6
I0
13
12
14
II
16
13
60
60
60
60
60
60
60
12
13
14
15
16
17
18
1
6
3
2
7
4
3
8
5
2'
]
'
i
'
l
4
9
6
3
i
i
i
5
10
7
3'
3 '
2'
1
6
II
8
4'
3
'
2
l
7
12
9
4 '
3
'
2
l
8
13
I0
4 '
3
'
2
l
9
14
II
5
'
4
'
3 '
l
10
15
12
WARM-UP a nd COOL-DOWN last 4:00 minutes each.
:_
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