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P6
REVERSE
TRAIN:
Alternate
forward
(F) and backward
(R) pedaling
at varying
resistance
levels for a challenging
workout
that builds
greater lower body and core strength,
with 16 levels to choose
from.
WARM-UP
F
TIME
4 minutes
30
LEVEL
1
2
3
4
5
1
2
3
4
5
6
7
8
9
10
II
12
13
14
15
16
R
F
R
F
R
F
R
F
R
F
60
90
60
90
45
60
45
90
90
30
6
7
8
9
10
11
12
13
14
15
2
3
1
2
3
1
2
3
1
2
3
4
2
3
4
2
3
4
2
3
4
5
3
4
5
3
4
5
3
4
5
6
4
5
6
4
5
6
4
5
6
7
5
6
7
5
6
7
5
6
7
8
6
7
8
6
7
8
6
7
8
9
7
8
9
7
8
9
7
8
9
10
8
9
10
8
9
10
8
9
10
11
9
10
11
9
10
11
9
10
11
12
10
11
12
10
11
12
10
11
12
13
11
12
13
11
12
13
II
12
13
14
12
13
14
12
13
14
12
13
14
15
13
14
15
13
14
15
13
14
15
16
14
15
16
14
15
16
14
15
16
17
15
16
17
15
16
17
15
16
17
18
16
17
18
16
17
18
16
17
1
'
1
'
1
2
3
1
'
1
'
1
2
4
1
1
'
1
2
5
1
1
'
1
3
6
1
2
3
3
7
1
2
'
3
4
8
1
2
3
4
9
1
2
3
5
10
1
1
'
1
2
11
1
1
'
1
2
12
2
2
2
3
13
3
3
3
4
14
3
4
4
5
15
3
4
5
6
16
3
5
6
7
17
4
6
'
7
8
18
R
COOL-DOWN
30
4 minutes
16
17
18
19
20
3
2
1
1
1
4
2
1
1
1
5
2
1
1
1
6
3
1
1
1
7
3
3
2
'
1
8
4
3
2
1
9
4
3
2
1
10
5
3
2
1
11
2
1
1
1
12
2
1
1
1
13
2
1
1
1
14
3
1
1
1
15
3
3
2
1
16
4
3
2
1
17
4
3
2
1
18
5
3
2
1
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