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11) THE TOUR: Get the ultimate cardio
workout as you gradually build to a high
pace and elevation with 10 challenge
levels. Time-based goal.
12) MAX CARDIO: Keep burning fat long
after your workout with high- and low-
intensity intervals that keep the heart
rate up while improving endurance and
conditioning.
Segment
Warm Up
Seconds
4:00
60 60 60 60 60 60 60 60 60 60 60 60
min
Level 1
1
1
1
1
3
3
Level 2
1
1
2
2
4
4
Level 3
1
1
2
2
4
4
Level 4
1
1
3
3
5
5
Level 5
2
2
2
2
6
6
Level 6
2
2
3
3
6
6
Level 7
3
3
3
3
7
7
Level 8
3
3
3
3
8
8
Level 9
3
3
3
3
8
8
Level 10
3
3
3
3
9
9
MAX CARDIO - INCLINE ONLY
Segment
Warm Up
Seconds
4:00
90
min
Level 1
1
1
1
1
2
Level 2
1
1
1
1
1
Level 3
1
1
2
2
1
Level 4
1
1
2
2
2
Level 5
1
1
3
3
3
Level 6
2
2
2
2
4
Level 7
2
2
3
3
5
Level 8
3
3
3
3
6
Level 9
3
3
3
3
6
Level 10
3
3
3
3
8
THE TOUR - INCLINE ONLY
Program Segments - Repeat
3
3
4
4
4
4
3
3
4
4
5
5
5
5
4
4
6
6
6
6
6
6
6
6
6
6
7
8
8
7
6
6
7
7
8
8
8
8
7
7
8
8
8
9
9
8
8
8
8
8
9
9
9
9
8
8
9
9
9
10 10
9
9
9
9
9
10 11 12 10
9
9
10 10 11 12 12 12 10 10
Program Segments - Repeat
30
90
30
90
30
90
3
3
4
4
5
6
2
1
2
1
4
1
3
1
3
1
4
1
4
2
4
2
5
2
6
3
6
3
6
3
7
4
7
4
8
4
8
5
8
6
9
6
9
6
9
6
9
6
9
6
9
7
10
7
10
8
10
8
11
8
Cool Down
4:00
min
3
3
2
2
1
1
4
4
2
2
1
1
4
4
2
2
1
1
5
5
2
2
1
1
5.3AT
6
6
3
3
2
2
6
6
3
3
2
2
7
7
3
3
3
3
8
8
3
3
3
3
8
8
3
3
3
3
9
9
3
3
3
3
Cool Down
30
4:00
min
6
2
2
1
1
4
2
2
1
1
4
2
2
1
1
5
2
2
1
1
6
3
3
2
2
8
3
3
2
2
9
3
3
3
3
9
3
3
3
3
10
3
3
3
3
11
3
3
3
3
25
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