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MANUAL
INTERVALS
ROLLING
PR OG RA M: W E I G H T LOSS & WEI GHT L OSS PLUS
WEIGHT LOSS
Challenges with various combinations of hills and valleys RESISTANCE. Time-based goal with 10 or 5 difficulty
GOLF COURSE
levels to choose from.
RACE
WARM-UP
CUSTOM 1
LEVEL
1
2
3
4
5
1
1
1
1
1
1
2
1
1
1
2
1
CUSTOM 2
3
1
1
1
2
2
4
1
1
1
3
2
5
1
2
3
3
3
THR ZONE 1
6
1
2
3
4
3
7
1
2
3
4
4
THR ZONE 2
8
1
2
3
5
4
9
2
2
3
5
5
10
2
2
4
6
5
VALLEY
TOUR
PEAK
INTERVALS
WARM-UP
SECONDS
60
60
60
60
60
MOUNTAIN
LEVEL
1
CLIMB
2
3
4
5
1
1
1
2
2
4
2
1
1
2
2
5
3
1
1
2
2
6
4
2
2
3
3
7
5
2
2
3
3
8
WARM-UP and COOL-DOWN last 4:00 minutes each.
2
H-series_E5_Rev.1.2.indd 24-25
WEIGHT LOSS
PROGRAM SEGMENTS - Do not repeat
6
7
8
9
10
11
12
13
14
15
16
17
1
1
2
2
3
3
2
2
1
1
1
1
2
2
2
3
3
3
3
2
2
2
1
2
2
2
3
3
4
4
3
3
2
2
2
2
3
3
3
4
4
4
4
3
3
3
2
3
3
3
4
4
5
5
4
4
3
3
3
3
4
4
4
5
5
5
5
4
4
4
3
4
4
4
5
5
6
6
5
5
4
4
4
4
5
5
5
6
6
6
6
5
5
5
4
5
5
5
6
6
7
7
6
6
5
5
5
5
6
6
6
7
7
7
7
6
6
6
5
6
WEIGHT LOSS PLUS
PROGRAM SEGMENTS - Repeat
60
60
60
60
60
60
60
60
60
60
60
60
6
7
8
9
10
11
12
13
14
15
16
17
3
4
5
5
3
4
6
6
5
4
3
2
4
5
6
6
4
5
7
7
6
5
4
2
5
6
7
7
5
6
8
8
7
6
5
2
6
7
8
8
6
7
9
9
8
7
6
3
7
8
9
9
7
8
10
10
9
8
7
3
PROGRAM: REVERSE TRAIN 1 & 2
Program cues you to pedal forward (F) and backwards (R) for an exciting and challenging workout
(RESISTANCE levels). Time-based goal with 8 difficulty levels to choose from.
COOL-DOWN
SECONDS
60
60
60
18
19
20
WARM-UP
1
1
1
Level
1
2
3
1
1
1
1
1
1
1
1
1
1
2
1
1
1
1
1
1
3
1
1
1
3
2
1
4
1
1
1
3
2
1
5
1
2
3
3
2
1
6
1
2
3
3
2
1
7
1
2
3
3
2
2
8
1
2
3
4
2
2
COOL-DOWN
SECONDS
60
60
60
60
60
60
WARM-UP
18
19
20
Level
1
2
3
2
1
1
1
1
1
1
2
1
1
2
1
1
1
2
1
1
3
1
1
1
3
2
2
4
1
1
1
3
2
2
5
1
2
3
6
1
2
3
7
1
2
3
8
1
2
3
REVERSE TRAIN 1
60
30
45
60
30
90
60
30
45
60
30
90
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
WARM-UP and COOL-DOWN last 4:00 minutes each.
REVERSE TRAIN 2
60
30
60
90
60
90
45
60
45
90
90
30
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
WARM-UP and COOL-DOWN last 4:00 minutes each.
60
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
30
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
25
6/16/08 2:40:29 PM
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