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P RO G RAM : M A N UA L
Allows 'On The Fly' manual RESISTANCE changes. Time-based goal.
Walk or run a series of alternating RESISTANCE levels. Time-based goals with 10 difficulty levels to
choose from.
SECONDS
60
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
1
5
1
6
1
7
1
8
1
9
2
10
2
22
MANUAL
INTERVALS
MANUAL
ROLLING
PR OG R AM : I N T E R VA L S 1 & 2
INTERVALS
WEIGHT LOSS
ROLLING
GOLF COURSE
WEIGHT LOSS
RACE
WARM-UP
GOLF COURSE
60
60
60
30
90
CUSTOM 1
2
3
4
5
6
RACE
1
1
1
3
1
CUSTOM 2
1
1
2
3
1
CUSTOM 1
1
1
2
4
2
THR ZONE 1
1
1
3
4
2
CUSTOM 2
2
3
3
5
3
2
3
4
5
3
THR ZONE 2
2
3
4
6
4
THR ZONE 1
2
3
5
6
4
VALLEY
2
3
5
7
5
THR ZONE 2
2
4
6
7
5
TOUR
WARM-UP and COOL-DOWN last 4:00 minutes each.
PEAK
VALLEY
INTERVALS
MOUNTAIN
TOUR
CLIMB
WARM-UP
PEAK
INTERVALS
60
60
60
30
60
2
3
4
5
6
MOUNTAIN
CLIMB
1
1
1
3
1
1
1
2
3
1
1
1
2
4
2
1
1
3
4
2
2
3
3
5
3
2
3
4
5
3
2
3
4
6
4
2
3
5
6
4
2
3
5
7
5
2
4
6
7
5
WARM-UP and COOL-DOWN last 4:00 minutes each.
INTERVALS 1
PROGRAM SEGMENTS - Repeat
90
30
30
90
30
90
7
8
9
10
11
12
1
3
3
1
3
1
1
3
3
1
3
1
2
4
4
2
4
2
2
4
4
2
4
2
3
5
5
3
5
3
3
5
5
3
5
3
4
6
6
4
6
4
4
6
6
4
6
4
5
7
7
5
7
5
5
7
7
5
7
5
INTERVALS 2
PROGRAM SEGMENTS - Repeat
60
30
30
60
30
60
7
8
9
10
11
12
1
3
3
1
3
1
1
3
3
1
3
1
2
4
4
2
4
2
2
4
4
2
4
2
3
5
5
3
5
3
3
5
5
3
5
3
4
6
6
4
6
4
4
6
6
4
6
4
5
7
7
5
7
5
5
7
7
5
7
5
COOL-DOWN
90
30
30
90
60
60
13
14
15
16
17
18
1
3
3
1
1
1
1
3
3
1
2
1
2
4
4
2
2
1
2
4
4
2
3
1
3
5
5
3
3
3
3
5
5
3
4
3
4
6
6
4
4
3
4
6
6
4
5
3
5
7
7
5
5
3
5
7
7
5
6
4
COOL-DOWN
60
30
30
60
60
60
13
14
15
16
17
18
1
3
3
1
1
1
1
3
3
1
2
1
2
4
4
2
2
1
2
4
4
2
3
1
3
5
5
3
3
3
3
5
5
3
4
3
4
6
6
4
4
3
4
6
6
4
5
3
5
7
7
5
5
3
5
7
7
5
6
4
60
60
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
1
1
2
1
2
1
2
1
2
1
2
2
2
2
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