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P R O G R AM I N F O RM AT I ON
P R OG R A M : W E I G HT L OS S
Challenges with various combinations of hills and valleys RESISTANCE. Time-based goal with 16 difficulty levels
to choose from.
LEVEL
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
P RO G RAM : R E V E R S E T RA I N
Program cues you to pedal forward and backwards for an exciting and challenging workout
(RESISTANCE levels). Time-based goal with 16 difficulty levels to choose from.
Time (seconds):
WARM-UP
Level
1
2
1
1
1
2
1
1
3
1
1
4
1
1
5
1
2
6
1
2
7
1
2
8
1
2
9
1
1
10
1
1
11
2
2
12
3
3
13
3
4
14
3
4
15
3
5
16
4
6
22
MANUAL
INTERVALS
ROLLING
WEIGHT LOSS
GOLF COURSE
RACE
WARM-UP
1
2
3
4
5
6
1
2
2
3
3
3
CUSTOM 1
1
2
2
3
4
4
1
2
2
4
5
5
CUSTOM 2
1
2
2
5
6
6
2
3
5
6
7
7
2
3
5
7
8
8
THR ZONE 1
2
3
5
8
9
9
2
3
5
9
10
10
3
4
5
10
11
11
THR ZONE 2
3
4
8
11
12
12
3
6
10
12
13
13
VALLEY
3
6
10
13
14
14
5
9
13
14
15
15
TOUR
5
9
13
15
16
16
5
9
13
16
17
17
PEAK
5
9
13
17
18
18
INTERVALS
Warm up and cool-down last 4:00 minutes each
MOUNTAIN
CLIMB
30
60
90
F
R
F
3
4
5
6
7
1
2
3
2
3
1
2
4
3
4
1
2
5
4
5
1
3
6
5
6
3
3
7
6
7
3
4
8
7
8
3
4
9
8
9
3
5
10
9
10
1
2
11
10
11
1
2
12
11
12
2
3
13
12
13
3
4
14
13
14
4
5
15
14
15
5
6
16
15
16
6
7
17
16
17
7
8
18
17
18
Warm up and cool-down last 4:00 minutes each
PROGRAM SEGMENTS COOL-DOWN
7
8
9
10
11
12
4
4
5
5
5
5
5
5
6
6
6
6
6
6
7
7
7
7
7
7
8
8
8
8
8
8
9
9
9
9
9
9
10
10
10
10
10
10
11
11
11
11
11
11
12
12
12
12
12
12
13
13
13
13
13
13
14
14
14
14
14
14
15
15
15
15
15
15
16
16
16
16
16
16
17
17
17
17
17
17
18
18
18
18
18
18
19
19
19
19
19
19
20
20
20
20
60
90
45
60
45
R
F
R
F
R
8
9
10
11
12
1
2
3
1
2
2
3
4
2
3
3
4
5
3
4
4
5
6
4
5
5
6
7
5
6
6
7
8
6
7
7
8
9
7
8
8
9
10
8
9
9
10
11
9
10
10
11
12
10
11
11
12
13
11
12
12
13
14
12
13
13
14
15
13
14
14
15
16
14
15
15
16
17
15
16
16
17
18
16
17
COOL-DOWN
13
14
15
16
17
18
4
4
3
3
3
2
5
5
4
4
3
2
6
6
5
5
4
2
7
7
6
6
5
2
8
8
7
7
6
5
9
9
8
8
7
5
10
10
9
9
8
5
11
11
10
10
9
5
12
12
11
11
10
5
13
13
12
12
11
8
14
14
13
13
12
10
15
15
14
14
13
10
16
16
15
15
14
13
17
17
16
16
15
13
18
18
17
17
16
13
19
19
18
18
17
13
90
90
30
30
COOL-DOWN
F
R
F
R
13
14
15
16
17
3
1
2
3
2
4
2
3
4
2
5
3
4
5
2
6
4
5
6
3
7
5
6
7
3
8
6
7
8
4
9
7
8
9
4
10
8
9
10
5
11
9
10
11
2
12
10
11
12
2
13
11
12
13
2
14
12
13
14
3
15
13
14
15
3
16
14
15
16
4
17
15
16
17
4
18
16
17
18
5
19
20
2
1
2
1
2
1
2
1
3
2
3
2
3
2
3
2
4
3
4
3
6
3
6
3
9
5
9
5
9
5
9
5
18
19
20
1
1
1
1
1
1
1
1
1
1
1
1
3
2
1
3
2
1
3
2
1
3
2
1
1
1
1
1
1
1
1
1
1
1
1
1
3
2
1
3
2
1
3
2
1
3
2
1
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