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pROGRAM INfORMATION
MANUAl: Adjust your resistance level
manually during your workout.
INTERVAl WORkOUTS
SpEEd INTERVAlS: Improves your
strength, speed and endurance by
increasing and decreasing the resistance
throughout your workout to involve your
heart and other muscles. segments repeat
every 30 and 90 seconds.
ENdURANCE INTERVAlS: Build up your
stamina with intervals meant to increase
endurance. Time based goal with 7 difficulty
levels to choose from.
pEAk INTERVAlS: Improves your
strength, speed and endurance by
increasing and decreasing the resistance
throughout your workout to involve your
heart and other muscles. segments repeat
every 30 and 60 seconds.
28
segment
warm up
seconds 60 60 60 60 30 90 90 30 30 90 30 90 90 30 30 90 60 60 60 60
Level
1
2
3
4
5
6
1
1
1
1
1
3
1
2
1
1
1
2
3
1
3
1
1
1
2
4
2
4
1
1
1
3
4
2
5
1
2
3
3
5
3
6
1
2
3
4
5
3
7
1
2
3
4
6
4
8
1
2
3
5
6
4
9
2
2
3
5
7
5
10
2
2
4
6
7
5
ENdURANCE INTERVAlS
segment
warm up
60 second Program segments - Repeat
Level
1
2
3
4
5
6
1
1
1
2
2
1
2
2
1
2
2
3
2
3
3
2
2
3
3
3
4
4
2
3
3
4
4
5
5
3
4
4
4
5
6
6
3
5
4
5
6
7
7
4
5
5
5
6
7
segments
warm up
seconds 60 60 60 60 30 60 60 30 30 60 30 60 60 30 30 60 60 60 60 60
Level
1
2
3
4
5
6
1
1
1
1
1
3
1
2
1
1
1
2
3
1
3
1
1
1
2
4
2
4
1
1
1
3
4
2
5
1
2
3
3
5
3
6
1
2
3
4
5
3
7
1
2
3
4
6
4
8
1
2
3
5
6
4
9
2
2
3
5
7
5
10
2
2
4
6
7
5
SpEEd INTERVAlS
Program segments - Repeat
7
8
9
10 11 12 13 14 15 16 17 18 19 20
1
3
3
1
3
1
1
3
3
1
3
3
1
3
1
1
3
3
2
4
4
2
4
2
2
4
4
2
4
4
2
4
2
2
4
4
3
5
5
3
5
3
3
5
5
3
5
5
3
5
3
3
5
5
4
6
6
4
6
4
4
6
6
4
6
6
4
6
4
4
6
6
5
7
7
5
7
5
5
7
7
5
7
7
5
7
5
5
7
7
7
8
9
10 11 12 13 14 15 16 17 18 19 20
3
2
1
2
3
2
1
2
3
4
3
2
3
4
3
2
3
4
5
4
3
4
5
4
3
4
5
6
5
4
5
6
5
4
5
6
7
6
5
6
7
8
7
6
7
8
7
6
7
8
7
6
7
8
7
8
8
7
7
6
7
7
8
pEAk INTERVAlS
Program segments - Repeat
7
8
9
10 11 12 13 14 15 16 17 18 19 20
1
3
3
1
3
1
1
3
3
1
3
3
1
3
1
1
3
3
2
4
4
2
4
2
2
4
4
2
4
4
2
4
2
2
4
4
3
5
5
3
5
3
3
5
5
3
5
5
3
5
3
3
5
5
4
6
6
4
6
4
4
6
6
4
6
6
4
6
4
4
6
6
5
7
7
5
7
5
5
7
7
5
7
7
5
7
5
5
7
7
Cool down
1
1
1
1
1
1
2
1
1
1
2
2
1
1
1
2
3
1
1
1
3
3
3
2
1
3
4
3
2
1
4
4
3
2
1
4
5
3
2
1
5
5
3
2
2
5
6
4
2
2
Cool down
2
1
1
1
1
3
2
1
1
1
4
3
1
1
1
5
4
1
1
1
6
5
3
2
1
7
6
3
2
1
8
7
3
2
1
Cool down
1
1
1
1
1
1
2
1
1
1
2
2
1
1
1
2
3
1
1
1
3
3
3
2
1
3
4
3
2
1
4
4
3
2
1
4
5
3
2
1
5
5
3
2
2
5
6
4
2
2
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