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PROGRAM INFORMATION
MANUAL: Adjust your resistance level manually during workout. User sets time and starting resistance level.
CALORIES: Set goals for burning calories with six (Evolve 3) or nine (Evolve 5) workouts. Choose from
100, 200, 300, 400, 500, 600, and (Evolve 5 only) 700, 800, or 900 calorie burn workouts. User sets starting
resistance level. Calories burned are calculated using weight input of user profile.
DISTANCE: Push yourself and go further during your workout with 10 distance workouts. Choose from 1 mile,
2 miles, 5k, 5miles, 10k, 8 miles, 15k, 10 miles, 20k, and half marathon goals. User sets starting resistance level.
STEPS: Promotes healthy activity with 10 step-based workouts calculated using average stride length. Choose
from 1000, 2000, 3000, 4000, 5000, 6000, 7000, 8000, 9000, and 10,000 step workouts. User sets starting
resistance level. Press ENTER to see step count.
INTERVALS: An effective fat-burning workout that helps you improve your fitness level. Choose from speed
intervals and endurance intervals.
PERFORMANCE: Challenge yourself with targeted performance workouts intent on helping you improve
specific training elements. Choose from constant watts, interval watts, target heart rate zone* and % target heart
rate* workouts. (* Evolve 5 only.)
CUSTOM (EVOLVE 5 ONLY): Lets you create and reuse a perfect workout for you with specific resistance and
time combination. The ultimate in personal programming. Time-based goal. Your custom workout will be saved
automatically.
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HZ14_OG_Evolve_3_5_Rev1_2.indd 12-13
PROGRAM CHARTS
SPEED INTERVALS
WARM UP
PROGRAM SEGMENTS - REPEAT
Seconds
60
60
60
60
30
60
60
30
30
60
30
Level
1
2
3
4
5
6
7
8
9
10
11
1
1
2
2
3
5
1
1
5
5
1
5
2
1
2
2
3
6
2
2
6
6
2
6
3
1
2
2
4
7
3
3
7
7
3
7
4
1
2
2
5
8
4
4
8
8
4
8
5
2
3
5
6
9
5
5
9
9
5
9
6
2
3
5
7
10
6
6
10
10
6
10
7
2
3
5
8
11
7
7
11
11
7
11
8
2
3
5
9
12
8
8
12
12
8
12
9
3
4
5
10
13
9
9
13
13
9
13
10
3
4
8
11
14
10
10
14
14
10
14
11
3
6
10
12
15
11
11
15
15
11
15
12
3
6
10
13
16
12
12
16
16
12
16
13
5
9
13
14
17
13
13
17
17
13
17
14
5
9
13
15
18
14
14
18
18
14
18
15
5
9
13
16
19
15
15
19
19
15
19
16
5
9
13
17
20
16
16
20
20
16
20
ENDURANCE INTERVALS
WARM UP
PROGRAM SEGMENTS - REPEAT
Seconds
60
60
60
60
30
60
60
30
30
60
30
Level
1
2
3
4
5
6
7
8
9
10
11
1
1
1
2
2
1
2
3
2
1
2
3
2
1
2
2
3
2
3
4
3
2
3
4
3
2
2
3
3
3
4
5
4
3
4
5
4
2
3
3
4
4
5
6
5
4
5
6
5
3
4
4
4
5
6
7
6
5
6
7
6
3
5
4
5
6
7
8
7
6
7
8
7
4
5
5
5
6
7
7
8
8
7
7
COOL DOWN
60
60
30
30
60
60
60
60
60
12
13
14
15
16
17
18
19
20
1
1
5
5
1
3
2
2
1
2
2
6
6
2
3
2
2
1
3
3
7
7
3
4
2
2
1
4
4
8
8
4
5
2
2
1
5
5
9
9
5
6
5
3
2
6
6
10
10
6
7
5
3
2
7
7
11
11
7
8
5
3
2
8
8
12
12
8
9
5
3
2
9
9
13
13
9
10
5
4
3
10
10
14
14
10
11
8
4
3
11
11
15
15
11
12
10
6
3
12
12
16
16
12
13
10
6
3
13
13
17
17
13
14
13
9
5
14
14
18
18
14
15
13
9
5
15
15
19
19
15
16
13
9
5
16
16
20
20
16
17
13
9
5
COOL DOWN
60
60
30
30
60
60
60
60
60
12
13
14
15
16
17
18
19
20
2
1
2
3
2
1
1
1
1
3
2
3
4
3
2
1
1
1
4
3
4
5
4
3
1
1
1
5
4
5
6
5
4
1
1
1
8
7
6
7
6
5
3
2
1
7
6
7
8
7
6
3
2
1
6
7
7
8
8
7
3
2
1
13
8/13/14 10:02 AM
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