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PR OG RA M: MA N UA L
MANUAL
Allows 'On The Fly' manual RESISTANCE changes. Time-based goal.
INTERVALS
MANUAL
ROLLING
PRO G RAM : I NT E R VA LS 1 & 2
INTERVALS
WEIGHT LOSS
Walk or run a series of alternating RESISTANCE levels. Time-based goals with 10 difficulty levels to
ROLLING
choose from.
GOLF COURSE
WEIGHT LOSS
RACE
WARM-UP
GOLF COURSE
SECONDS
60
60
60
60
30
CUSTOM 1
LEVEL
1
2
3
4
5
RACE
1
1
1
1
1
3
CUSTOM 2
2
1
1
1
2
3
CUSTOM 1
3
1
1
1
2
4
THR ZONE 1
4
1
1
1
3
4
CUSTOM 2
5
1
2
3
3
5
THR ZONE 2
6
1
2
3
4
5
7
1
2
3
4
6
THR ZONE 1
8
1
VALLEY
2
3
5
6
9
2
2
3
5
7
THR ZONE 2
TOUR
10
2
2
4
6
7
PEAK
VALLEY
INTERVALS
MOUNTAIN
TOUR
CLIMB
WARM-UP
PEAK
INTERVALS
SECONDS
60
60
60
60
30
LEVEL
1
2
3
4
5
MOUNTAIN
CLIMB
1
1
1
1
1
3
2
1
1
1
2
3
3
1
1
1
2
4
4
1
1
1
3
4
5
1
2
3
3
5
6
1
2
3
4
5
7
1
2
3
4
6
8
1
2
3
5
6
9
2
2
3
5
7
10
2
2
4
6
7
22
H-series_E5_Rev.1.2.indd 22-23
INTERVALS 1
PROGRAM SEGMENTS - Repeat
90
90
30
30
90
30
90
90
30
30
90
6
7
8
9
10
11
12
13
14
15
16
1
1
3
3
1
3
1
1
3
3
1
1
1
3
3
1
3
1
1
3
3
1
2
2
4
4
2
4
2
2
4
4
2
2
2
4
4
2
4
2
2
4
4
2
3
3
5
5
3
5
3
3
5
5
3
3
3
5
5
3
5
3
3
5
5
3
4
4
6
6
4
6
4
4
6
6
4
4
4
6
6
4
6
4
4
6
6
4
5
5
7
7
5
7
5
5
7
7
5
5
5
7
7
5
7
5
5
7
7
5
WARM-UP and COOL-DOWN last 4:00 minutes each.
INTERVALS 2
PROGRAM SEGMENTS - Repeat
0
0
30
30
0
30
0
0
30
30
0
6
7
8
9
10
11
12
13
14
15
16
1
1
3
3
1
3
1
1
3
3
1
1
1
3
3
1
3
1
1
3
3
1
2
2
4
4
2
4
2
2
4
4
2
2
2
4
4
2
4
2
2
4
4
2
3
3
5
5
3
5
3
3
5
5
3
3
3
5
5
3
5
3
3
5
5
3
4
4
6
6
4
6
4
4
6
6
4
4
4
6
6
4
6
4
4
6
6
4
5
5
7
7
5
7
5
5
7
7
5
5
5
7
7
5
7
5
5
7
7
5
WARM-UP and COOL-DOWN last 4:00 minutes each.
MANUAL
INTERVALS
PROGRAM: ROLLING 1 & 2
ROLLING
Motivates with different combinations of RESISTANCE. Time-based goal with 8 or 7 difficulty levels to
WEIGHT LOSS
choose from.
GOLF COURSE
WARM-UP
RACE
LEVEL
1
2
1
1
1
2
1
2
CUSTOM 1
3
2
2
4
2
3
CUSTOM 2
COOL-DOWN
5
3
4
60
60
60
60
6
3
5
17
18
19
20
THR ZONE 1
7
4
5
1
1
1
1
8
4
5
2
1
1
1
THR ZONE 2
2
1
1
1
3
1
1
1
VALLEY
3
3
2
1
WARM-UP
4
3
2
1
TOUR
SECONDS
60
60
4
3
2
1
LEVEL
1
PEAK
2
5
3
2
1
INTERVALS
1
1
1
5
3
2
2
MOUNTAIN
2
1
1
6
4
2
2
CLIMB
3
2
2
4
2
2
5
3
3
6
3
3
COOL-DOWN
7
4
4
60
60
60
60
17
18
19
20
1
1
1
1
2
1
1
1
2
1
1
1
3
1
1
1
3
3
2
1
4
3
2
1
4
3
2
1
5
3
2
1
5
3
2
2
6
4
2
2
ROLLING 1
PROGRAM SEGMENTS - Do not repeat
3
4
5
6
7
8
9
10
11
12
2
2
1
2
3
4
3
2
4
3
2
3
2
3
4
5
4
3
5
4
3
3
3
4
5
6
7
8
6
5
3
4
4
5
6
7
8
9
7
6
4
4
5
6
7
8
9
10
8
7
4
5
6
7
8
9
10
10
9
8
5
5
7
8
8
8
9
9
8
8
5
5
8
8
9
9
10
10
9
9
ROLLING 2
PROGRAM SEGMENTS - Repeat
60
60
30
30
30
30
30
30
30
30
30
30
3
4
5
6
7
8
9
10
11
12
13
14
1
2
1
2
3
4
1
2
3
4
1
2
1
3
2
3
4
5
2
3
4
5
2
3
2
3
3
4
5
6
3
4
5
6
3
4
2
4
4
5
6
7
4
5
6
7
4
5
3
4
5
6
7
8
5
6
7
8
5
6
3
5
6
7
8
9
6
7
8
9
6
7
4
5
7
8
9
10
7
8
9
10
7
8
WARM-UP and COOL-DOWN last 4:00 minutes each.
COOL-DOWN
13
14
15
16
17
18
2
1
2
2
1
1
3
2
3
2
2
1
4
3
3
3
2
2
5
4
4
3
3
2
6
5
4
4
4
3
7
6
5
4
5
3
8
7
5
5
5
4
8
8
5
5
5
4
COOL-DOWN
30
30
60
60
60
60
15
16
17
18
19
20
3
4
2
1
1
1
4
5
3
1
1
1
5
6
3
2
2
2
6
7
4
2
2
2
7
8
4
3
3
3
8
9
5
3
3
3
9
10
5
4
4
4
2
6/16/08 2:40:26 PM
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