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P RO GR AM: PE A K I N TERVA LS
Challenges with various combinations of hills and valleys (INCLINE & SPEED levels). Time-based goal with 12
difficulty levels to choose from.
PEAK INTERVALS PROGRAM SEGMENTS (Peak segments last 30 seconds, valley segments last 90 seconds)
WARM-DOWN
Level 1
Elevation
1.0
Speed
1.0
Level 2
Elevation
1.0
Speed
1.0
Level 3
Elevation
1.0
Speed
1.3
Level 4
Elevation
1.0
Speed
1.3
Level 5
Elevation
1.5
Speed
1.5
Level 6
Elevation
1.5
Speed
1.5
Level 7
Elevation
1.5
Speed
1.8
Level 8
Elevation
1.5
Speed
1.8
Level 9
Elevation
2.0
Speed
2.0
Level 10
Elevation
2.0
Speed
2.0
Level 11
Elevation
2.0
Speed
2.3
Level 12
Elevation
2.0
Speed
2.3
(WARM-UP and COOL-DOWN last 5:00 minutes each and are included in program times)
PR OG RA M: P A C ER
Trains you to run at a steady 5 minute warm up and cool down "race pace." Enter in the distance plus the
time limit and the program calculates a steady pace or simply press the start button for a pre-set speed.
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1
2
3
4
5
6
7
8
1.5
1.0
2.0
1.0
2.0
1.0
2.5
1.0
2.5
1.5
2.0
4.0
2.0
4.0
2.0
4.5
2.0
4.5
1.5
1.0
2.5
1.0
2.5
1.5
3.0
1.5
3.0
1.5
2.0
4.5
2.0
4.5
2.5
5.0
2.5
5.0
1.5
1.5
3.0
1.5
3.0
1.5
3.5
1.5
3.0
1.9
2.5
5.0
2.5
5.0
2.5
5.5
2.5
5.5
1.5
1.5
3.5
1.5
3.0
2.0
4.0
2.0
4.0
1.9
2.5
5.5
2.5
5.5
3.0
6.0
3.0
6.0
2.0
2.0
4.0
2.0
4.0
2.0
4.5
2.0
4.5
2.3
3.0
6.0
3.0
6.0
3.0
6.5
3.0
6.5
2.0
2.0
4.5
2.0
4.5
2.0
5.0
2.0
5.0
2.3
3.0
6.5
3.0
6.5
3.5
7.0
3.5
7.0
2.5
2.0
5.0
2.0
5.0
2.0
5.5
2.0
5.5
2.6
3.5
7.0
3.5
7.0
3.5
7.5
3.5
7.5
2.5
2.0
5.5
2.0
5.5
2.0
6.0
2.0
6.0
2.6
3.5
7.5
3.5
7.5
4.0
8.0
4.0
8.0
3.0
2.5
6.0
2.5
6.0
2.5
6.5
2.5
6.5
3.0
4.0
8.0
4.0
8.0
4.0
8.5
4.0
8.5
3.0
2.5
6.5
2.5
6.5
2.5
7.0
2.5
7.0
3.0
4.0
8.5
4.0
8.5
4.5
9.0
4.5
9.0
3.5
2.5
7.0
2.5
7.0
2.5
7.5
2.5
7.5
3.5
4.5
9.0
4.5
9.0
4.5
9.5
4.5
9.5
3.5
3.0
7.5
3.0
7.5
3.0
8.0
3.0
8.0
3.5
4.5
9.5
4.5
9.5
5.5
10.0
5.5
10.0
COOL-DOWN
1.5
1.0
1.5
1.0
1.5
1.0
1.5
1.0
1.5
1.0
1.9
1.3
1.5
1.0
1.9
1.3
2.0
1.5
2.3
1.5
2.0
1.5
2.3
1.5
2.5
1.5
2.6
1.8
2.5
1.5
2.6
1.8
3.0
2.0
3.0
2.0
3.0
2.0
3.0
2.0
3.5
2.0
3.5
2.3
3.5
2.0
3.5
2.3
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10/27/06 1:26:51 PM
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