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PROGRAM
INFORMATION
PlO
CARDIO
BOOST:
Take your fitness
goals to the next level with high-energy
bursts that alternate
resistance
and incline
combinations
for greater
results
in less time. Choose
from 1 0 levels.
NOTE:
All elevations
are listed as a percent
of total elevation.
TIME
LEVEL
Segment
#
Incline
1
Resistance
Incline
2
Resistance
Incline
3
Resistance
Incline
4
Resistance
Incline
5
Resistance
Incline
6
Resistance
Incline
7
Resistance
Incline
8
Resistance
Incline
9
Resistance
Incline
10
Resistance
WARM UP
PROGRAM
SEGMENTS-REPEAT
COOL DOWN
4:OOM_N
1:30
:30
1:30
:30
1:30
30
1:30
:30
4:00M_N
i
2
3
4
5
6
7
8
9
10
11
12
5
10
5
15
5
15
5
30
5
30
10
5
1
2
1
3
1
3
1
6
1
6
2
'
1
5
15
10
25
10
25
10
35
10
35
10
5
1
3
2
5
2
5
2
7
2
7
2
'
1
10
15
15
35
15
35
15
40
15
40
15
10
2
3
3
7
3
7
3
8
3
8
3
2
10
20
20
45
20
45
25
5
25
5
15
10
2
4
4
9
4
9
5
10
5
10
3
2
15
15
30
55
30
55
35
60
35
60
25
15
3
3
6
11
6
11
7
12
7
12
5
3
15
20
40
65
40
65
45
70
45
70
25
15
3
4
8
13
8
13
9
14
9
14
5
3
20
20
45
70
45
70
50
75
50
75
25
15
4
4
9
14
9
14
10
15
10
15
5
3
20
25
5
75
50
75
55
80
55
80
25
15
4
5
10
15
10
15
11
16
11
16
5
3
20
25
60
80
60
80
65
85
65
85
25
15
4
5
12
16
12
16
13
17
13
17
5
3
20
25
70
90
70
90
75
90
75
90
25
15
4
5
14
18
14
18
15
18
15
18
5
3
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