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MANUAL
INTERVALS
ROLLING
WEIGHT LOSS
PR OG RA M: GO L F C OU R S E - HOL E
GOLF COURSE
Simulates various INCLINES and yardages for holes on a golf course, with 4 tee-off boxes and 9 holes to choose from.
RACE
Distance-based goal.
CUSTOM 1
HOLE
NUMBER:
CUSTOM 2
Elevation
Red tee
9 holes
Distance
THR ZONE 1
Elevation
White tee
9 holes
Distance
Elevation
THR ZONE 2
Blue tee
9 holes
Distance
Elevation
Black tee
VALLEY
9 holes
Distance
TOUR
20
PROGRAM SEGMENTS (SPEED AND INCLINE CHANGES)
(peak segments last 90 seconds and valley segments last 30 seconds)
2:00
WARM-UP
SPEED
1.0
Level 1
INCLINE
1.0
SPEED
1.0
Level 2
INCLINE
1.5
SPEED
1.3
Level
INCLINE
2.0
SPEED
1.3
Level
INCLINE
2.0
SPEED
1.5
Level
INCLINE
2.5
SPEED
1.5
Level
INCLINE
2.5
SPEED
1.8
Level
INCLINE
2.5
SPEED
1.8
Level 8
INCLINE
3.0
SPEED
2.0
Level
INCLINE
3.0
SPEED
2.0
Level 10
INCLINE
3.0
(WARM-UP and COOL-DOWN last 4:00 minutes each and are included in program times)
GOLF COURSE HOLE PROGRAM SEGMENTS
1
2
0.0
1.0
2.0
3.0
2.5
1.0
309
359
283
256
113
387
0.0
1.0
2.0
3.0
2.5
1.0
331
427
330
295
129
466
0.0
1.0
2.0
3.0
2.5
1.0
345
460
337
308
142
484
0.0
1.0
2.0
3.0
2.5
1.0
376
502
374
327
187
500
INTERVALS
2:00
1
2
1.5
2.0
4.0
1.5
0.5
1.5
1.5
2.0
4.5
2.5
3.0
6.5
1.9
2.5
5.0
3.0
4.0
7.5
1.9
2.5
5.5
3.0
4.0
8.0
2.3
3.0
6.0
3.5
4.5
8.5
2.3
3.0
6.5
3.5
4.5
9.0
2.6
3.5
7.0
4.0
5.5
9.5
2.6
3.5
7.5
4.0
5.5
9.5
3.0
4.0
8.0
4.5
6.0
10.0
3.0
4.0
8.5
4.5
6.0
10.0
8
10
11
12
2.0
2.5
1.5
91
351
333
2.0
2.5
1.5
97
369
431
2.0
2.5
1.5
97
389
441
2.0
2.5
1.5
106
416
462
Distance = Yards
2:00
2:00
COOL DOWN
1.5
1.0
1.5
0.0
1.5
1.0
2.5
1.5
1.9
1.3
3.0
2.0
1.9
1.3
3.0
2.0
2.3
1.5
3.5
2.5
2.3
1.5
3.5
2.5
2.6
1.8
4.0
3.0
2.6
1.8
4.0
3.0
3.0
2.0
5.0
3.0
3.0
2.0
5.0
3.0
1
1
1
1
1
18
TOTAL
DISTANCE
2482
2875
3003
3250
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