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Motivates with different combinations of RESISTANCE. Time-based goal with 7 (CST 3.6) or 14 (CST 4.6)
difficulty levels to choose from.
C SE3 . 6
SECONDS
60
LEVEL
1
1
1
2
1
3
2
4
2
5
3
6
3
7
4
C SE4 . 6
SECONDS
60
LEVEL
1
1
1
2
1
3
2
4
2
5
3
6
3
7
4
8
4
9
4
10
4
11
4
12
4
13
4
14
4
22
INTERVALS
P RO G RA M : RO L L I NG
ROLLING
WEIGHT LOSS
GOLF COURSE
RACE
WARM-UP
60
60
60
60
60
2
3
4
5
CUSTOM 1
1
2
2
1
2
2
3
2
CUSTOM 2
2
3
3
3
3
3
4
4
4
4
4
5
THR ZONE 1
5
4
5
6
5
5
5
7
Warm up and cool-down last 4:00 minutes each
THR ZONE 2
VALLEY
WARM-UP
TOUR
60
60
60
60
60
PEAK
2
3
4
5
INTERVALS
1
2
2
1
2
2
3
2
MOUNTAIN
CLIMB
2
3
3
3
3
3
4
4
4
4
4
5
5
4
5
6
5
5
5
7
5
5
5
8
5
5
5
9
5
6
6
10
10
5
7
7
11
11
5
8
8
12
12
5
9
9
13
13
5
9
9
14
14
Warm up and cool-down last 4:00 minutes each
PROGRAM SEGMENTS
60
60
60
60
6
7
8
9
10
2
3
4
3
2
3
4
5
4
3
4
5
6
7
8
5
6
7
8
9
6
7
8
9
10
7
8
9
10
10
7
8
8
9
9
PROGRAM SEGMENTS
60
60
60
60
6
7
8
9
10
2
3
4
3
2
3
4
5
4
3
4
5
6
7
8
5
6
7
8
9
6
7
8
9
10
7
8
9
10
10
7
8
8
9
9
8
9
9
10
10
9
10
10
11
11
11
11
12
12
12
12
13
13
13
13
14
14
14
14
15
15
15
15
16
16
COOL-DOWN
60
60
60
60
60
11
12
13
14
15
1
2
3
2
1
2
1
2
3
2
7
6
5
4
2
8
7
6
5
3
9
8
7
6
3
10
9
8
7
4
10
10
9
8
4
COOL-DOWN
60
60
60
60
60
11
12
13
14
15
1
2
3
2
1
2
1
2
3
2
7
6
5
4
2
8
7
6
5
3
9
8
7
6
3
10
9
8
7
4
10
10
9
8
4
11
11
10
9
4
12
12
11
10
5
13
13
12
11
6
14
14
13
12
6
15
15
14
13
7
16
16
15
14
7
17
17
16
15
8
60
60
60
16
17
18
1
1
1
1
1
1
1
1
1
1
1
1
3
2
1
3
2
1
3
2
1
60
60
60
16
17
18
1
1
1
1
1
1
1
1
1
1
1
1
3
2
1
3
2
1
3
2
1
3
2
1
4
3
1
5
4
1
5
4
1
6
5
1
6
5
1
7
6
1
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