20

P2 INTERVALS

P3 ROLLING

Program Charts
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15
Level 1 1125252525252525211
Level 2 1126262626262626211
Level 3 1237373737373737321
Level 4 2238383838383838322
Level 5 2249494949494949422
Level 6 23 4104104104104104104104 32
Level 7 23 511511 5 1151151151151153 2
Level 8 33 512512 5 1251251251251253 3
Level 9 33 613613 6 1361361361361363 3
Level 10 34 614614 6 1461461461461464 3
Program segments
Warm Up Cool Down
1 2 3 4 5 6 7 8 9 101112131415
Level 1 1112345654321234543
Level 2 1223456765432345653
Level 3 2234567876543456764
Level 4 2345678987654567874
Level 5 34567891098765678975
Level 6 35678910111098767891085
Level 7 45789101112111098789101186
Level 8 4 6 8 9 10 11 12 13 12 11 10 9 8 9 10 11 12 9 6
Level 9 5 7 9101112 13 14131211109 1011121310 7
Level 10 5 8 10 11 12 13 14 15 14 13 12 11 10 11 12 13 14 11 7
Warm Up
Program segments
Cool Down
Resistance
Resistance