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MANUAL
INTERVALS
ROLLING
PR OG RAM : WE I G HT L O SS
WEIGHT LOSS
Challenges with various combinations of RESISTANCE to simulate hills and valleys. Time-based goal with 16
GOLF COURSE
difficulty levels to choose from.
RACE
WARM UP
LEVEL
1
2
3
4
5
6
1
1
CUSTOM 1
2
2
3
3
3
2
1
2
2
3
4
4
3
1
2
2
4
5
5
CUSTOM 2
4
1
2
2
5
6
6
5
2
3
5
6
7
7
THR ZONE 1
6
2
3
5
7
8
8
7
2
3
5
8
9
9
THR ZONE 2
8
2
3
5
9
10
10
9
3
4
5
10
11
11
VALLEY
10
3
4
8
11
12
12
11
3
6
10
12
13
13
TOUR
12
3
6
10
13
14
14
PEAK
13
5
9
13
14
15
15
INTERVALS
14
5
9
13
15
16
16
15
5
MOUNTAIN
9
13
16
17
17
CLIMB
MANUAL
16
5
9
13
17
18
18
Warm up and cool-down last 4:00 minutes each
INTERVALS
PR OG RA M: R OL LI NG
ROLLING
Motivates with different combinations of RESISTANCE. Time-based goal with 14 difficulty levels to choose from.
WEIGHT LOSS
WARM UP
GOLF COURSE
1
2
3
4
5
Level 1
1
1
2
2
1
RACE
Level 2
1
2
2
3
2
Level 3
2
2
3
3
3
CUSTOM 1
Level 4
2
3
3
4
4
Level 5
3
4
4
4
5
CUSTOM 2
Level 6
3
5
4
5
6
Level 7
4
5
5
5
7
Level 8
4
5
5
5
8
THR ZONE 1
Level 9
4
5
5
5
9
Level 10
4
5
6
6
10
THR ZONE 2
Level 11
4
5
7
7
11
Level 12
4
5
8
8
12
VALLEY
Level 13
4
5
9
9
13
Level 14
4
5
9
9
14
TOUR
Warm up and cool-down last 4:00 minutes each
PEAK
INTERVALS
2
MOUNTAIN
CLIMB
E6_Rev.1.2.indd 24-25
PROGRAM SEGMENTS - REPEAT
7
8
9
10
11
12
13
14
15
16
17
4
4
5
5
5
5
4
4
3
3
3
5
5
6
6
6
6
5
5
4
4
3
6
6
7
7
7
7
6
6
5
5
4
7
7
8
8
8
8
7
7
6
6
5
8
8
9
9
9
9
8
8
7
7
6
9
9
10
10
10
10
9
9
8
8
7
10
10
11
11
11
11
10
10
9
9
8
11
11
12
12
12
12
11
11
10
10
9
12
12
13
13
13
13
12
12
11
11
10
13
13
14
14
14
14
13
13
12
12
11
14
14
15
15
15
15
14
14
13
13
12
15
15
16
16
16
16
15
15
14
14
13
16
16
17
17
17
17
16
16
15
15
14
17
17
18
18
18
18
17
17
16
16
15
18
18
19
19
19
19
18
18
17
17
16
19
19
20
20
20
20
19
19
18
18
17
PROGRAM SEGMENTS
6
7
8
9
10
11
12
13
14
15
2
3
4
3
2
1
2
3
2
1
3
4
5
4
3
2
1
2
3
2
4
5
6
7
8
7
6
5
4
2
5
6
7
8
9
8
7
6
5
3
6
7
8
9
10
9
8
7
6
3
7
8
9
10
10
10
9
8
7
4
7
8
8
9
9
10
10
9
8
4
8
9
9
10
10
11
11
10
9
4
9
10
10
11
11
12
12
11
10
5
10
11
11
12
12
13
13
12
11
6
11
12
12
13
13
14
14
13
12
6
12
13
13
14
14
15
15
14
13
7
13
14
14
15
15
16
16
15
14
7
14
15
15
16
16
17
17
16
15
8
PROGRAM INFORM ATION
PROGRAM: REVERSE TRAIN
COOL DOWN
Program cues you to pedal forward and backwards for an exciting and challenging workout. Time-based goal
18
19
20
with 16 difficulty levels to choose from.
2
2
1
2
2
1
Time
2
2
1
60
60
60
(seconds)
2
2
1
Warm up
5
3
2
Level
1
2
3
5
3
2
1
1
1
1
5
3
2
2
1
1
1
5
3
2
3
1
1
1
5
4
3
4
1
1
1
8
4
3
5
1
2
3
10
6
3
6
1
2
3
10
6
3
7
1
2
3
13
9
5
8
1
2
3
13
9
5
9
1
1
1
13
9
5
10
1
1
1
13
9
5
11
2
2
2
12
3
3
3
13
3
4
4
14
3
4
5
15
3
5
6
16
4
6
7
COOL DOWN
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
60
0
60
0
60
0
60
0
0
0
F
R
F
R
F
R
F
R
F
R
F
4
5
6
7
8
9
10
11
12
13
14
15
2
3
2
3
1
2
3
1
2
3
1
2
2
4
3
4
2
3
4
2
3
4
2
3
2
5
4
5
3
4
5
3
4
5
3
4
3
6
5
6
4
5
6
4
5
6
4
5
3
7
6
7
5
6
7
5
6
7
5
6
4
8
7
8
6
7
8
6
7
8
6
7
4
9
8
9
7
8
9
7
8
9
7
8
5
10
9
10
8
9
10
8
9
10
8
9
2
11
10
11
9
10
11
9
10
11
9
10
2
12
11
12
10
11
12
10
11
12
10
11
3
13
12
13
11
12
13
11
12
13
11
12
4
14
13
14
12
13
14
12
13
14
12
13
5
15
14
15
13
14
15
13
14
15
13
14
6
16
15
16
14
15
16
14
15
16
14
15
7
17
16
17
15
16
17
15
16
17
15
16
8
18
17
18
16
17
18
16
17
18
16
17
Warm up and cool-down last 4:00 minutes each
0
60
60
60
60
R
Cool down
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
2
8/7/06 4:43:51 PM
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