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35
COMPUTER OPERATION
P-8 Valleys
The Valleys program provides a contrasting mix of incline and resistance. The program uses a five minute core during which the resistance is increased and the incline is reduced over the first three minutes, followed by a reduction in resistance and an increased incline until the valley repeats itself. This program is designed specifically to contrast the Ramps and Hills programs for added training variety.
Time | :30 | :30 | :30 | :30 | :30 | :30 | :30 | :30 | :30 | :30 | :30 | :30 | :30 | :30 | :30 | :30 | :30 | :30 |
Distance |
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| Warm Up |
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| Program Segments |
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| Cool Down |
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Resistance | 1 | 2 | 3 | 4 | 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 1 | 2 | 3 | 4 |
10 | 4 | 5 | 6 | 8 | 11 | 11 | 16 | 16 | 20 | 20 | 16 | 16 | 11 | 11 | 8 | 6 | 5 | 4 |
9 | 4 | 5 | 6 | 7 | 10 | 10 | 14 | 14 | 18 | 18 | 14 | 14 | 10 | 10 | 7 | 6 | 5 | 4 |
8 | 4 | 5 | 6 | 7 | 9 | 9 | 12 | 12 | 16 | 16 | 12 | 12 | 9 | 9 | 7 | 6 | 5 | 4 |
7 | 3 | 4 | 5 | 7 | 8 | 8 | 10 | 10 | 14 | 14 | 10 | 10 | 8 | 8 | 7 | 5 | 4 | 3 |
6 | 3 | 4 | 5 | 6 | 7 | 7 | 9 | 9 | 12 | 12 | 9 | 9 | 7 | 7 | 6 | 5 | 4 | 3 |
5 | 2 | 3 | 4 | 4 | 6 | 6 | 8 | 8 | 10 | 10 | 8 | 8 | 6 | 6 | 4 | 4 | 3 | 2 |
4 | 2 | 2 | 3 | 3 | 5 | 5 | 6 | 6 | 8 | 8 | 6 | 6 | 5 | 5 | 3 | 3 | 2 | 2 |
3 | 1 | 2 | 2 | 3 | 4 | 4 | 5 | 5 | 6 | 6 | 5 | 5 | 4 | 4 | 3 | 2 | 2 | 1 |
2 | 1 | 1 | 2 | 2 | 3 | 3 | 3 | 3 | 4 | 4 | 3 | 3 | 3 | 3 | 2 | 2 | 1 | 1 |
1 | 1 | 1 | 2 | 2 | 2 | 2 | 3 | 3 | 3 | 3 | 3 | 3 | 2 | 2 | 2 | 2 | 1 | 1 |
| Warm Up |
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| Program Segments |
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| Cool Down |
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Elevation | 1 | 2 | 3 | 4 | 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 1 | 2 | 3 | 4 |
10 | 3 | 4 | 5 | 5 | 10 | 10 | 5 | 5 | 1 | 1 | 5 | 5 | 10 | 10 | 5 | 5 | 4 | 3 |
9 | 3 | 4 | 5 | 5 | 10 | 10 | 4 | 4 | 1 | 1 | 4 | 4 | 10 | 10 | 5 | 5 | 4 | 3 |
8 | 3 | 4 | 4 | 4 | 9 | 9 | 4 | 4 | 1 | 1 | 4 | 4 | 9 | 9 | 4 | 4 | 4 | 3 |
7 | 3 | 3 | 4 | 4 | 9 | 9 | 4 | 4 | 1 | 1 | 4 | 4 | 9 | 9 | 4 | 4 | 3 | 3 |
6 | 3 | 3 | 4 | 4 | 8 | 8 | 3 | 3 | 1 | 1 | 3 | 3 | 8 | 8 | 4 | 4 | 3 | 3 |
5 | 3 | 3 | 4 | 4 | 7 | 7 | 3 | 3 | 1 | 1 | 3 | 3 | 7 | 7 | 4 | 4 | 3 | 3 |
4 | 3 | 3 | 4 | 4 | 6 | 6 | 3 | 3 | 1 | 1 | 3 | 3 | 6 | 6 | 4 | 4 | 3 | 3 |
3 | 3 | 3 | 4 | 4 | 5 | 5 | 2 | 2 | 1 | 1 | 2 | 2 | 5 | 5 | 4 | 4 | 3 | 3 |
2 | 3 | 3 | 4 | 4 | 4 | 4 | 2 | 2 | 1 | 1 | 2 | 2 | 4 | 4 | 4 | 4 | 3 | 3 |
1 | 3 | 3 | 4 | 4 | 3 | 3 | 2 | 2 | 1 | 1 | 2 | 2 | 3 | 3 | 4 | 4 | 3 | 3 |