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P3 Hill Interval
The Hills program is a four-minute core program designed for medium intensity workouts. Users will
experience intervals of moderate resistance and elevation at the beginning to simulate the start of a
climb and greater resistance and steeper elevation after two-minutes. The resistance then returns to the
preliminary level and the core program repeats itself for the next interval. See table and Figrue 3.
Hill Interval
Time
:30
:30
Warm Up
Resistance
1
10
20
25
9
20
25
8
15
20
7
15
20
6
15
15
5
15
15
4
10
10
3
10
10
2
10
10
1
10
10
Warm Up
Elevation
1
10
6
9
6
8
6
7
6
6
6
5
6
4
6
3
4
2
4
1
4
Cybex Arc Trainer 750A/750AT Owner's Manual
:30
:30
2:00
Program
Segments
2
3
4
1
30
35
40
30
35
40
25
30
35
25
30
35
20
25
30
20
25
30
15
20
25
15
20
25
10
15
20
10
10
15
Program
Segments
2
3
4
1
8
10
12
12
6
8
10
10
6
8
10
10
6
6
8
8
6
6
8
8
6
6
6
6
6
6
6
6
4
6
6
6
4
6
6
6
4
6
6
6
2:00 :30
:30
:30
Cool Down
2
1
2
3
60
35
30
25
50
35
30
25
45
30
25
20
40
30
25
20
35
25
20
15
25
25
20
15
30
20
15
10
25
20
15
10
20
15
10
10
15
10
10
10
Cool Down
2
1
2
3
20
12
10
8
20
10
8
6
18
10
8
6
18
8
6
6
16
8
6
6
16
6
6
6
14
6
6
6
14
6
6
4
12
6
6
4
12
6
6
4
:30
4
20
20
15
15
15
15
10
10
10
10
4
6
6
6
6
6
6
6
4
4
4
Program Overviews
Page B-5
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