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PROGRAM
INFORMATION
NOTE:
If resistance
or incline
are changed
during
your
workout,
the
remaining
segments
will
be affected
accordingly.
P1
MANUAL:
Manually adjust your resistance and incline levels as you work out toward a time-based goal.
P2
INTERVALS:
Alternating levels of resistance build endurance in this time-based workout with 16 levels to choose from.
TIME
LEVEL
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
WARM-UP
PROGRAM SEGMENTS
- REPEAT
COOL-DOWN
4 minutes
30
60
60
30
30
60
30
60
60
30
30
60
4 minutes
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
1
2
2
3
5
1
1
5
5
1
5
1
1
5
5
1
3
2
2
1
1
2
2
3
6
2
2
6
6
2
6
2
2
6
6
2
3
2
2
1
1
2
2
4
7
3
3
7
7
3
7
3
3
7
7
3
4
2
2
1
1
2
2
5
8
4
4
8
8
4
8
4
4
8
8
4
5
2
2
1
2
3
5
6
9
5
5
9
9
5
9
5
5
9
9
5
6
5
3
2
2
3
5
7
10
6
6
10
10
6
10
6
6
10
10
6
7
5
3
2
2
3
5
8
11
7
7
11
11
7
11
7
7
11
11
7
8
5
3
2
2
3
5
9
12
8
8
12
12
8
12
8
8
12
12
8
9
5
3
2
3
4
5
10
13
9
9
13
13
9
13
9
9
13
13
9
10
5
4
3
3
4
8
11
14
10
10
14
14
10
14
10
10
14
14
10
11
8
4
3
3
6
10
12
15
11
11
15
15
11
15
11
11
15
15
11
12
10
6
3
3
6
10
13
16
12
12
16
16
12
16
12
12
16
16
12
13
10
6
3
5
9
13
14
17
13
13
17
17
13
17
13
13
17
17
13
14
13
9
5
5
9
13
15
18
14
14
18
18
14
18
14
14
18
18
14
15
13
9
5
5
9
13
16
19
15
15
19
19
15
19
15
15
19
19
15
16
13
9
5
5
9
13
17
20
16
16
20
20
16
20
16
16
20
20
16
17
13
9
5
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