20
P2 INTERVALS
Time-based goal with 10 difficulty levels to choose from.
Peak segments last 30 seconds, valley segments last 90 seconds.
Warm-up and cool-down last 5:00 minutes each and are included in program times.
P3 ROLLING
Time-based goal with 10 difficulty levels to choose from.
All segments last 10 seconds.
Warm-up and cool-down last 5:00 minutes each and are included in program times.
Program Charts
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
Level 1
1
1
2
5
2
5
2
5
2
5
2
5
2
5
2
5
2
1
1
Level 2
1
1
2
6
2
6
2
6
2
6
2
6
2
6
2
6
2
1
1
Level 3
1
2
3
7
3
7
3
7
3
7
3
7
3
7
3
7
3
2
1
Level 4
2
2
3
8
3
8
3
8
3
8
3
8
3
8
3
8
3
2
2
Level 5
2
2
4
9
4
9
4
9
4
9
4
9
4
9
4
9
4
2
2
Level 6
2
3
4
10
4
10
4
10
4
10
4
10
4
10
4
10
4
3
2
Level 7
2
3
5
11
5
11
5
11
5
11
5
11
5
11
5
11
5
3
2
Level 8
3
3
5
12
5
12
5
12
5
12
5
12
5
12
5
12
5
3
3
Level 9
3
3
6
13
6
13
6
13
6
13
6
13
6
13
6
13
6
3
3
Level 10
3
4
6
14
6
14
6
14
6
14
6
14
6
14
6
14
6
4
3
Program segments
Warm Up
Cool Down
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
Level 1
1
1
1
2
3
4
5
6
5
4
3
2
1
2
3
4
5
4
3
Level 2
1
2
2
3
4
5
6
7
6
5
4
3
2
3
4
5
6
5
3
Level 3
2
2
3
4
5
6
7
8
7
6
5
4
3
4
5
6
7
6
4
Level 4
2
3
4
5
6
7
8
9
8
7
6
5
4
5
6
7
8
7
4
Level 5
3
4
5
6
7
8
9
10
9
8
7
6
5
6
7
8
9
7
5
Level 6
3
5
6
7
8
9
10
11
10
9
8
7
6
7
8
9
10
8
5
Level 7
4
5
7
8
9
10
11
12
11
10
9
8
7
8
9
10
11
8
6
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
9
10
11
12
13
14
13
12
11
10
9
10
11
12
13
10
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
Summary of Contents for ELITE SERIES 2.1R
Page 1: ...ELITE SERIES 2 1R 3 1R Recumbent User s Guide...
Page 37: ...37 Weekly Log Sheets...
Page 38: ...38 Monthly Log Sheets...
