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pROGRAM INfORMATION
NOTE: If resistance or incline are changed during your workout, the remaining segments will be affected accordingly.
MANUAl: Manually adjust your resistance and incline levels as you work out toward a time-based goal.
p1
p2
INTERVAlS: Alternating levels of resistance build endurance in this time-based workout with 16 levels to choose from.
TIME
LEVEL
1
1
1
2
1
3
1
4
1
5
2
6
2
7
2
8
2
9
3
10
3
11
3
12
3
13
5
14
5
15
5
16
5
26
WARM-UP
PROgRAM SEgMENTS - REPEAT
4 minutes
30
60
60
30
2
3
4
5
6
7
2
2
3
5
1
1
2
2
3
6
2
2
2
2
4
7
3
3
2
2
5
8
4
4
3
5
6
9
5
5
3
5
7
10
6
6
10
3
5
8
11
7
7
11
3
5
9
12
8
8
12
4
5
10
13
9
9
13
4
8
11
14
10
10
14
6
10
12
15
11
11
15
6
10
13
16
12
12
16
9
13
14
17
13
13
17
9
13
15
18
14
14
18
9
13
16
19
15
15
19
9
13
17
20
16
16
20
30
60
30
60
60
30
8
9
10
11
12
13
14
5
5
1
5
1
1
5
6
6
2
6
2
2
6
7
7
3
7
3
3
7
8
8
4
8
4
4
8
9
9
5
9
5
5
9
10
6
10
6
6
10
11
7
11
7
7
11
12
8
12
8
8
12
13
9
13
9
9
13
14
10
14
10
10
14
15
11
15
11
11
15
16
12
16
12
12
16
17
13
17
13
13
17
18
14
18
14
14
18
19
15
19
15
15
19
20
16
20
16
16
20
COOL-DOWN
30
60
4 minutes
15
16
17
18
19
20
5
1
3
2
2
1
6
2
3
2
2
1
7
3
4
2
2
1
8
4
5
2
2
1
9
5
6
5
3
2
10
6
7
5
3
2
11
7
8
5
3
2
12
8
9
5
3
2
13
9
10
5
4
3
14
10
11
8
4
3
15
11
12
10
6
3
16
12
13
10
6
3
17
13
14
13
9
5
18
14
15
13
9
5
19
15
16
13
9
5
20
16
17
13
9
5
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