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PRO GRA M PRO FI LES
INTERVALS (SPEED CHANGES, TIME DEFAULTS TO 20 MINUTES)
SEGMENT
1
SPEED(MPH)
2
SPEED(KMH)
3
ROLLING (SPEED CHANGES, TIME DEFAULTS TO 20 MINUTES)
SEGMENT
1
SPEED(MPH)
2
SPEED(KMH)
3
WEIGHT LOSS (SPEED CHANGES, TIME DEFAULTS TO 20 MINUTES)
SEGMENT
1
SPEED(MPH)
2
3
SPEED(KMH)
Note:
All programs have 20 segments of time. The first 4 segments of any program you choose are of 1 minute each,
giving a 4 minutes "Warm-up"
The last 4 segments of any program you choose are of 1 minute each, giving a 4 minutes "Cool down"
The remaining segments are divided exactly into the remaining time to give 12 equally timed training segments.
12
T940 OM 060506'.indd 12
2
3
4
5
6
7
8
2
2
3
2
5
2
5
3
3
4.5
3
7.5
3
7.5
2
3
4
5
6
7
8
2
2
2
2
3
4
5
3
3
3
3
4.5
6
7.5
2
3
4
5
6
7
8
2
2
3
2
3
3
4
3
3
4.5
3
4.5
4.5
6
9
10
11
12
13
14
3
5
3
5
2
4
4.5
7.5
4.5
7.5
3
6
9
10
11
12
13
14
4
3
2
3
4
5
6
4.5
3
4.5
6
7.5
9
10
11
12
13
14
4
3
3
4
4
3
6
4.5
4.5
6
6
4.5
15
16
17
18
19
20
2
4
2
2
2
2
3
6
3
3
3
3
15
16
17
18
19
20
4
3
3
2
2
2
6
4.5
4.5
3
3
3
15
16
17
18
19
20
3
4
3
3
2
2
4.5
6
4.5
4.5
3
3
2006/6/6 8:23:47 AM
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