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Idiomas disponibles
SPEED INTERVALS (10 LEVELS)
Speed changes and segments repeat 90 seconds and 30 seconds.
Segment
Warm Up
Time
4:00 Mins
90 sec
Level 1
1.0
1.5
Level 2
1.0
1.5
Level 3
1.3
1.9
Level 4
1.3
1.9
Level 5
1.5
2.3
Level 6
1.5
2.3
Level 7
1.8
2.6
Level 8
1.8
2.6
Level 9
2.0
3.0
Level 10
2.0
3.0
ENDURANCE INTERVALS (12 LEVELS) - SPEED ONLY
Segment Warm Up
1
2
3
Time
4:00 Mins
Each segment is 30 Seconds and repeats
Level 1
1.0
1.5
2.0
2.5
3.0
Level 2
1.3
1.9
2.5
3.0
3.5
Level 3
1.5
2.3
3.0
3.5
4.0
Level 4
1.8
2.6
3.5
4.0
4.5
Level 5
2.0
3.0
4.0
4.5
5.0
Level 6
2.3
3.4
4.5
5.0
5.5
Level 7
2.5
3.8
5.0
5.5
6.0
Level 8
2.8
4.1
5.5
6.0
6.5
Level 9
3.0
4.5
6.0
6.5
7.0
Level 10 3.3
4.9
6.5
7.0
7.5
Level 11 3.0
4.5
7.0
7.5
8.0
Level 12 3.3
4.9
7.5
8.0
8.5
1
2
Cool Down
30 sec
4:00 Mins
2.0
4.0
1.5
1.0
2.0
4.5
1.5
1.0
2.5
5.0
1.9
1.3
2.5
5.5
1.9
1.3
3.0
6.0
2.3
1.5
3.0
6.5
2.3
1.5
3.5
7.0
2.6
1.8
3.5
7.5
2.6
1.8
4.0
8.0
3.0
2.0
4.0
8.5
3.0
2.0
4
5
6
7
8
Cool Down
4:00 Mins
3.5
4.0
3.5
3.0
2.5
2.3
4.0
4.5
4.0
3.5
3.0
2.6
4.5
5.0
4.5
4.0
3.5
3.0
5.0
5.5
5.0
4.5
4.0
3.4
5.5
6.0
5.5
5.0
4.5
3.8
6.0
6.5
6.0
5.5
5.0
4.1
6.5
7.0
6.5
6.0
5.5
4.5
7.0
7.5
7.0
6.5
6.0
4.9
7.5
8.0
7.5
7.0
6.5
5.3
8.0
8.5
8.0
7.5
7.0
5.6
8.5
9.0
8.5
8.0
7.5
5.3
9.0
9.5
9.0
8.5
8.0
5.6
PEAK INTERVALS (10 LEVELS)
Speed and Incline changes, segments repeat 90 seconds and 30 seconds.
Segment
Warm Up
Time
4:00 Mins
Speed
1.0
Level 1
Incline
1.0
Speed
1.0
Level 2
Incline
1.5
Speed
1.3
Level 3
Incline
2.0
Speed
1.3
Level 4
Incline
2.0
Speed
1.5
Level 5
Incline
2.5
Speed
1.5
Level 6
Incline
2.5
Speed
1.8
Level 7
Incline
2.5
Speed
1.8
Level 8
Incline
3.0
1.5
Speed
2.0
1.8
Level 9
Incline
3.0
2.0
Speed
2.0
2.3
Level 10
Incline
3.0
2.5
2.8
3.0
3.3
3.5
3.8
3.5
3.8
1
2
Cool Down
90 sec
30 sec
4:00 Mins
1.5
2.0
4.0
1.5
1.5
0.5
1.5
1.5
1.5
2.0
4.5
1.5
2.5
3.0
6.5
2.5
1.9
2.5
5.0
1.9
3.0
4.0
7.5
3.0
1.9
2.5
5.5
1.9
3.0
4.0
8.0
3.0
2.3
3.0
6.0
2.3
3.5
4.5
8.5
3.5
2.3
3.0
6.5
2.3
3.5
4.5
9.0
3.5
2.6
3.5
7.0
2.6
4.0
5.5
9.5
4.0
2.6
3.5
7.5
2.6
4.0
5.5
9.5
4.0
3.0
4.0
8.0
3.0
4.5
6.0
10.0
5.0
3.0
4.0
8.5
3.0
4.5
6.0
10.0
5.0
1.0
0.0
1.0
1.5
1.3
2.0
1.3
2.0
1.5
2.5
1.5
2.5
1.8
3.0
1.8
3.0
2.0
3.0
2.0
3.0
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