19
P2 INTERVALS
Program Charts12 3 4 5 6 7 8 9 10 11 12 13 14 15
Level 1 1125252 525252525211
Level 2 1126262626262626211
Level 3 1237373 737373737321
Level 4 2238383838383838322
Level 5 2249494 949494949422
Level 6 23 4104104104104104104104 3 2
Level 7 23 511511 51151151151151153 2
Level 8 33 512512 51251251251251253 3
Level 9 33 613613 61361361361361363 3
Level 10 34 614614 61461461461461464 3
Program segments
Warm Up
Cool Down
P3 WEIGHT LOSS
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15
Level 1 3455432 234554322322
Level 2 3566543 345665433432
Level 3 4577654 456776544543
Level 4 4688765567887655653
Level 5 5799876 678998766754
Level 6 581010987 78910109877864
Level 7 6 8 11 11 10 9 8 8 9 10 11 11 10 9 8 8 9 7 5
Level 8 6 9 12 12 11 10 9 9 10 11 12 12 11 10 9 9 10 8 5
Level 9 7 10 13 13 12 11 10 10 11 12 13 13 12 11 10 10 11 8 6
Level 10 7 11 14 14 13 12 11 11 12 13 14 14 13 12 11 11 12 9 6
Program segments
Warm Up
Cool Down
P4 TOUR
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 Total distance
Level 1 Resistance2234353454535344322
distance 142 212 283 256 113 387 91 351 333 301 301 165 288 434 312 310 150 113 300
Level 2 Resistance2345464565646455432
distance 165 248 330 295 129 466 97 369 431 407 339 179 368 548 349 376 166 125 332
Level 3 Resistance3456575676757566543
distance 169 253 337 308 142 484 97 389 441 413 349 187 376 560 373 383 172 129 344
Level 4 Resistance3567686 787868677653
distance 169 254 338 327 187 500 106 416 462 430 373 201 393 572 396 401 178 134 356
Level 5 Resistance4578797898979788754
distance 170 254 339 256 113 387 91 351 333 433 375 205 405 575 400 410 180 135 360
Level 6 Resistance 4 6 8 9 8 10 8 9 10 430 8 10 8 9 9 8 6 4
distance 170 255 340 295 129 466 97 369 431 435 380 208 410 578 405 415 190 143 380
Level 7 Resistance 5 7 9 10 9 11 9 10 11 431 1 9 11 9 10 10 9 7 5
distance 171 256 341 308 142 484 97 389 441 435 380 210 415 580 410 425 200 150 400
Level 8 Resistance 5 8 10 11 10 12 10 11 12 432 2 10 12 10 11 11 10 8 5
distance 171 257 342 327 187 500 106 416 462 440 385 215 425 585 415 430 205 154 410
Level 9 Resistance 6 8 11 12 11 13 11 12 13 433 3 11 13 11 12 12 11 8 6
distance 172 257 343 327 187 500 106 416 462 450 390 220 460 590 420 435 210 158 420
Level 10 Resistance 6 9 12 13 12 14 12 13 14 434 4 12 14 12 13 13 12 9 6
distance 376 502 374 327 187 500 106 416 462 475 400 225 482 600 425 450 220 180 440
Program segments
6522
7147
5905
6192
5772
6096
6233
6431
4841
5718
Warm Up
Cool Down
Resistance
Resistance
Resistance
Distance = MPH