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P RO G RAM : W E I GH T L O S S & W E I G HT L OS S P LUS
Challenges with various combinations of hills and valleys RESISTANCE. Time-based goal with 10 or 5 difficulty
levels to choose from.
LEVEL
1
1
1
2
1
3
1
4
1
5
1
6
1
7
1
8
1
9
2
10
2
SECONDS
60
LEVEL
1
1
1
2
1
3
1
4
2
5
2
2
MANUAL
INTERVALS
ROLLING
WEIGHT LOSS
GOLF COURSE
RACE
WARM-UP
CUSTOM 1
2
3
4
5
6
1
1
1
1
1
1
1
2
1
2
CUSTOM 2
1
1
2
2
2
1
1
3
2
3
2
3
3
3
3
THR ZONE 1
2
3
4
3
4
2
3
4
4
4
THR ZONE 2
2
3
5
4
5
2
3
5
5
5
2
4
6
5
6
VALLEY
TOUR
PEAK
INTERVALS
WARM-UP
60
60
60
60
60
MOUNTAIN
CLIMB
2
3
4
5
6
1
2
2
4
3
1
2
2
5
4
1
2
2
6
5
2
3
3
7
6
2
3
3
8
7
WARM-UP and COOL-DOWN last 4:00 minutes each.
WEIGHT LOSS
PROGRAM SEGMENTS - Do not repeat
7
8
9
10
11
12
1
2
2
3
3
2
2
2
3
3
3
3
2
3
3
4
4
3
3
3
4
4
4
4
3
4
4
5
5
4
4
4
5
5
5
5
4
5
5
6
6
5
5
5
6
6
6
6
5
6
6
7
7
6
6
6
7
7
7
7
WEIGHT LOSS PLUS
PROGRAM SEGMENTS - Repeat
60
60
60
60
60
60
7
8
9
10
11
12
4
5
5
3
4
6
5
6
6
4
5
7
6
7
7
5
6
8
7
8
8
6
7
9
8
9
9
7
8
10
COOL-DOWN
13
14
15
16
17
18
2
1
1
1
1
1
2
2
2
1
2
1
3
2
2
2
2
1
3
3
3
2
3
1
4
3
3
3
3
3
4
4
4
3
4
3
5
4
4
4
4
3
5
5
5
4
5
3
6
5
5
5
5
3
6
6
6
5
6
4
COOL-DOWN
60
60
60
60
60
60
13
14
15
16
17
18
6
5
4
3
2
2
7
6
5
4
2
2
8
7
6
5
2
2
9
8
7
6
3
3
10
9
8
7
3
3
19
20
1
1
1
1
1
1
1
1
2
1
2
1
2
1
2
1
2
2
2
2
60
60
19
20
1
1
1
1
1
1
2
2
2
2
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