Motivates with different combinations of ELEVATION. Time-based goal with 10 difficulty levels to choose from.
FOOTHILLS PROGRAM SEGMENTS
(Segments last 30 seconds)
MPH WARM UP 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15
SEGMENTS ARE REPEATED UNTIL
SELECTED TIME IS REACHED
COOL DOWN
Level 1 0.0 0.0 1.0 3.0 1.0 3.0 2.0 3.0 2.0 2.0 3.0 2.0 3.0 1.0 3.0 1.0 0.0 0.0
Level 2 0.0 0.0 1.0 3.0 2.0 3.0 2.0 3.0 3.0 2.0 3.0 2.0 3.0 1.0 0.0 0.0
Level 3 1.0 1.0 4.0 1.0 1.0
Level 4 1.0 1.0 3.0 4.0 3.0 1.0 1.0
Level 5 1.0 1.0 2.0 4.0 2.0 4.0 3.0 4.0 3.0 3.0 4.0 3.0 4.0 2.0 4.0 2.0 1.0 1.0
Level 6 1.0 1.0 2.0 4.0 3.0 4.0 3.0 4.0 4.0 3.0 4.0 3.0 4.0 2.0 1.0 1.0
Level 7 2.0 2.0 2.0 2.0
Level 8 2.0 2.0 4.0 4.0 2.0 2.0
Level 9 2.0 2.0 3.0 3.0 4.0 4.0 4.0 4.0 3.0 3.0 2.0 2.0
Level 10 2.0 2.0 3.0 4.0 4.0 4.0 4.0 3.0 2.0 2.0
(and last 4:00 minutes each)
PROGRAM: FOOTHILLS
Challenges with various combinations of hills and valleys (INCLINE & SPEED levels). Time-based goal with 12
difficulty levels to choose from.
WEIGHT LOSS 1 PROGRAM SEGMENTS (all segments last 30 seconds)
WARM-UP 1 2 3 4 5 6 7 8
SEGMENTS ARE REPEATED UNTIL SELECTED TIME IS REACHED
COOL-DOWN
Level 1
Elevation 0.0 1.0 1.0 0.0
Speed 1.0 2.0 3.0 4.0 3.0 2.3
Level 2
Elevation 0.0 1.0 1.0 0.0
Speed 1.3 1.9 3.0 4.0 4.0 3.0 2.6 1.8
Level 3
Elevation 1.0 2.0 2.0 1.0 1.0 1.0 2.0 1.0
Speed 2.3 3.0 4.0 4.0 3.0 2.0
Level 4
Elevation 1.0 2.0 2.0 1.0 1.0 1.0 2.0 1.0
Speed 1.8 2.6 4.0 4.0 3.4 2.3
Level 5
Elevation 1.0 2.0 2.0 1.0
Speed 2.0 3.0 4.0 6.0 3.8
Level 6
Elevation 1.0 2.0 2.0 1.0
Speed 2.3 3.4 6.0 6.0 4.1 2.8
Level 7
Elevation 2.0 3.0 3.0 2.0 2.0 2.0 3.0 2.0
Speed 3.8 6.0 6.0 3.0
Level 8
Elevation 2.0 3.0 3.0 2.0 2.0 2.0 3.0 2.0
Speed 2.8 4.1 6.0 6.0 4.9 3.3
Level 9
Elevation 2.0 3.0 3.0 2.0
Speed 3.0 6.0 8.0
Level 10
Elevation 2.0 3.0 3.0 2.0
Speed 3.3 4.9 8.0 8.0 3.8
Level 11
Elevation 3.0 4.0 4.0 4.0 4.0 3.0
Speed 4.0 8.0 8.0 4.0
Level 12
Elevation 3.0 4.0 4.0 3.0
Speed 6.0 8.0 8.0 9.0 8.0
(and last 4:00 minutes each and are included in program times)
WEIGHT LOSS 2 PROGRAM SEGMENTS
WARM-UP COOL-DOWN
1 2 3 4 5 6 7 8 9 10 11 12
Level 1
Elevation 0.0 1.0 1.0 0.0
Speed 1.0 2.0 3.0 4.0 3.0 2.3
Level 2
Elevation 0.0 1.0 1.0 0.0
Speed 1.3 1.9 3.0 4.0 4.0 3.0 2.6 1.8
Level 3
Elevation 1.0 2.0 2.0 1.0 1.0 1.0 2.0 1.0
Speed 2.3 3.0 4.0 4.0 3.0 2.0
Level 4
Elevation 1.0 2.0 2.0 1.0 1.0 1.0 2.0 1.0
Speed 1.8 2.6 4.0 4.0 3.4 2.3
Level 5
Elevation 1.0 2.0 2.0 1.0
Speed 2.0 3.0 4.0 6.0 3.8
Level 6
Elevation 1.0 2.0 2.0 1.0
Speed 2.3 3.4 6.0 6.0 4.1 2.8
Level 7
Elevation 2.0 3.0 3.0 2.0 2.0 2.0 3.0 2.0
Speed 3.8 6.0 6.0 3.0
Level 8
Elevation 2.0 3.0 3.0 2.0 2.0 2.0 3.0 2.0
Speed 2.8 4.1 6.0 6.0 4.9 3.3
Level 9
Elevation 2.0 3.0 3.0 2.0
Speed 3.0 6.0 8.0
Level 10
Elevation 2.0 3.0 3.0 2.0
Speed 3.3 4.9 8.0 8.0 3.8
Level 11
Elevation 3.0 4.0 4.0 4.0 4.0 3.0
Speed 4.0 8.0 8.0 4.0
Level 12
Elevation 3.0 4.0 4.0 3.0
Speed 6.0 8.0 8.0 9.0 8.0