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WARM UP
SECONDS
60
60
60
LEVELS
1
2
3
INCLINE %
5
5
5
1
RESISTANCE
1
2
2
INCLINE %
10
10
10
2
RESISTANCE
1
2
2
INCLINE %
15
15
15
3
RESISTANCE
2
2
3
INCLINE %
20
20
20
4
RESISTANCE
2
2
3
INCLINE %
25
25
25
5
RESISTANCE
3
3
4
INCLINE %
30
30
30
6
RESISTANCE
3
3
4
INCLINE %
35
35
35
7
RESISTANCE
4
4
5
INCLINE %
40
40
40
8
RESISTANCE
4
4
5
WARM-UP and COOL-DOWN last 4:00 minutes each.
INCLINE 2
PROGRAM SEGMENTS – Repeat
60
60
60
60
60
60
4
5
6
7
8
9
5
15
15
15
10
10
3
4
4
5
5
6
10
20
20
20
15
15
3
6
6
7
7
8
15
30
30
30
25
25
3
7
7
9
9
10
20
40
40
40
35
35
3
8
8
10
10
11
25
50
50
50
45
45
4
9
9
11
11
12
30
60
60
60
55
55
4
10
10
12
12
13
35
70
70
70
65
65
5
11
11
13
13
14
40
80
80
80
75
75
5
12
12
14
14
15
60
60
60
60
60
60
10
11
12
13
14
15
10
10
10
10
15
15
6
6
6
5
5
4
15
15
15
15
20
20
8
8
8
7
7
6
25
25
25
25
30
30
10
10
10
9
9
7
35
35
35
35
40
40
12
12
11
10
10
8
45
45
45
45
50
50
13
13
12
11
11
9
55
55
55
55
60
60
14
14
13
12
12
10
65
65
65
65
70
70
15
15
14
13
13
11
75
75
75
75
80
80
16
16
15
14
14
12
COOL DOWN
60
60
60
60
60
16
17
18
19
20
15
5
5
5
5
4
3
2
2
1
20
10
10
10
10
6
3
2
2
1
30
15
15
15
15
7
3
3
2
2
40
20
20
20
20
8
3
3
2
2
50
25
25
25
25
9
4
4
3
3
60
30
30
30
30
10
4
4
3
3
70
35
35
35
35
11
5
5
4
4
80
40
40
40
40
12
5
5
4
4
2
- Quick Links:
- Assembly
- Troubleshooting & Maintenance
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