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INTERVALS (RESISTANCE) - A50, E50, R50, U50, C50
LEVEL
1
2
3
4
5
6
SEGMENT
I
R
I
R
I
R
I
R
I
R
I
1
0
1
25
1
25
1
25
4
25
4
25
2
0
4
25
5
25
5
25
5
30
6
30
3
0
1
15
1
20
4
20
4
20
4
25
4
0
5
25
5
30
6
30
6
30
6
35
5
0
1
15
1
20
4
20
4
20
4
25
6
0
5
30
6
30
6
35
7
35
8
40 10 40 10 45 11 45 11 50 12 50 12 55 14 55 14 60 16 60 16 70 18 80 22 80 22 85 23 90 24
7
0
1
20
4
20
4
25
5
30
6
30
8
0
6
30
6
35
7
40 10 45 11 50 12 50 12 55 14 60 16 65 17 70 18 75 20 80 22 85 23 90 24 90 24 95 25 100 28 100 29 100 30
9
0
1
20
4
20
4
25
5
30
6
30
10
0
6
30
6
35
7
40 10 45 11 50 12 50 12 55 14 60 16 65 17 70 18 75 20 80 22 85 23 90 24 90 24 95 25 100 28 100 29 100 30
11
0
1
20
4
20
4
25
5
30
6
30
12
0
6
30
6
35
7
40 10 45 11 50 12 50 12 55 14 60 16 65 17 70 18 75 20 80 22 85 23 90 24 90 24 95 25 100 27 100 29 100 30
13
0
1
20
4
20
4
25
5
30
6
30
14
0
4
25
5
30
6
30
6
35
8
35
15
0
1
15
1
15
1
20
4
20
3
25
16
0
1
15
1
15
1
20
4
20
3
25
I = % Incline / R = Resistance
Incline for A50 only
Segment = workout time / 16
INTERVALS (RESISTANCE) - A30, E30, R30, U30
LEVEL
1
2
3
4
5
6
SEGMENT
I
R
I
R
I
R
I
R
I
R
I
1
0
1
25
1
25
1
25
3
25
3
25
2
0
3
25
3
25
4
25
4
30
4
30
3
0
1
15
1
20
3
20
3
20
3
25
4
0
3
25
4
30
4
30
4
30
4
35
5
0
1
15
1
20
3
20
3
20
3
25
6
0
3
30
4
30
4
35
5
35
5
40
7
0
1
20
3
20
3
25
4
30
4
30
8
0
4
30
4
35
5
40
7
45
7
50
9
0
1
20
3
20
3
25
3
30
4
30
10
0
4
30
4
35
4
40
7
45
7
50
11
0
1
20
3
20
3
25
3
30
4
30
12
0
4
30
4
35
5
40
7
45
7
50
13
0
1
20
3
20
3
25
3
30
4
30
14
0
3
25
3
30
4
30
4
35
5
35
15
0
1
15
1
15
1
20
3
20
3
25
16
0
1
15
1
15
1
20
2
20
3
25
I = % Incline / R = Resistance
Incline for A30 only
Segment = workout time / 16
7
8
9
10
11
12
13
R
I
R
I
R
I
R
I
R
I
R
I
R
I
R
5
25
5
25
5
25
6
25
6
25
6
25
7
25
7
6
30
6
30
6
35
7
35
7
40 10 40 10 40 10 45 11 45 11 50 12 55 13 60 16 65 17 70 18
5
25
5
25
5
30
6
30
6
30
6
35
7
35
7
7
35
7
40 10 40 10 40 10 45 11 45 11 50 12 50 12 55 14 60 16 70 18 70 18 75 20 80 22
5
25
5
25
5
30
6
30
6
30
6
35
7
35
7
6
30
6
30
6
35
7
35
7
35
7
40 10 40 10 40 10 45 11 45 11 45 11 50 12 55 14 60 16
6
30
6
30
6
35
7
35
7
35
7
40 10 40 10 40 10 45 11 45 11 45 11 50 12 55 13 60 16
6
30
6
30
6
35
7
35
7
35
7
40 10 40 10 40 10 45 11 45 11 45 11 50 12 55 13 60 16
6
30
6
30
6
35
7
35
7
35
7
40 10 40 10 40 10 45 11 45 11 45 11 50 12 55 13 60 16
7
40 10 40 10 45 11 45 11 50 12 50 12 55 14 55 14 60 16 65 17 70 18 75 20 80 22 85 23
5
25
5
25
5
30
6
30
6
30
6
35
7
35
7
5
25
5
25
5
30
6
30
6
30
6
35
7
35
7
7
8
9
10
11
12
13
R
I
R
I
R
I
R
I
R
I
R
I
R
I
R
3
25
4
25
4
25
4
25
4
25
4
25
5
25
5
4
30
4
30
4
35
5
35
5
40
6
40
6
40
6
3
25
3
25
3
30
4
30
4
30
4
35
5
35
5
5
35
5
40
7
40
7
40
7
45
7
45
7
50
8
3
25
3
25
3
30
4
30
4
30
4
35
5
35
5
7
40
7
45
7
45
7
50
8
50
8
55
9
55
9
4
30
4
30
4
35
5
35
5
35
5
40
7
40
7
8
50
8
55
9
60 11 65 11 70 12 75 13 80 15 85 15 90 16 90 16 95 17 100 19 100 19 100 20
4
30
4
30
4
35
5
35
5
35
5
40
7
40
7
8
50
8
55
9
60 11 65 11 70 12 75 13 80 15 85 15 90 16 90 16 95 17 100 19 100 19 100 20
4
30
4
30
4
35
5
35
5
35
5
40
7
40
7
8
50
8
55
9
60 11 65 11 70 12 75 13 80 15 85 15 90 16 90 16 95 17 100 19 100 19 100 20
4
30
4
30
4
35
5
35
5
35
5
40
7
40
7
5
40
7
40
7
45
7
45
8
50
8
50
8
55
9
3
25
3
25
3
30
4
30
4
30
4
35
5
35
5
3
25
3
25
3
30
4
30
4
30
4
35
5
35
5
14
15
16
17
18
19
20
I
R
I
R
I
R
I
R
I
R
I
R
I
R
25
7
25 10 25 10 25 10 25 11 25 11 25 12
35
7
40 10 40 10 40 10 45 11 45 11 50 12
35
7
40 10 40 10 40 10 45 11 45 11 50 12
35
7
40 10 40 10 40 10 45 11 45 11 50 12
35
7
40 10 40 10 40 10 45 11 45 11 50 12
14
15
16
17
18
19
20
I
R
I
R
I
R
I
R
I
R
I
R
I
R
25
5
25
6
25
6
25
7
25
7
25
7
25
8
45
7
45
7
50
8
55
9
60 11 65 12 70 12
35
5
40
6
40
6
40
6
45
7
45
7
50
8
50
8
55
9
60 11 70 12 70 12 75 13 80 15
35
5
40
6
40
6
40
6
45
7
45
7
50
8
60 11 60 11 70 12 80 15 80 15 85 15 90 16
40
7
45
7
45
7
45
7
50
8
55
9
60 11
40
7
45
7
45
7
45
7
50
8
55
9
60 11
40
7
45
7
45
7
45
7
50
8
55
9
60 11
40
7
45
7
45
7
45
7
50
8
55
9
60 11
55
9
60 11 65 11 70 12 75 13 80 15 85 16
35
5
40
6
40
7
40
7
45
8
45
7
50
8
35
5
40
6
40
7
40
7
45
8
45
7
50
8
GLUTES - A50, A30
SEGMENT
ELEVATION
RESISTANCE
1
50
Min
Min = Minimum resistance set
2
65
Min
by the user
3
100
Max
Max = Maximum resistance set
4
100
Max
by the user
5
85
Min
6
100
Max
Segment = workout time / 19
7
85
Min
8
100
Max
9
85
Min
10
100
Max
11
85
Min
12
100
Max
13
85
Min
14
100
Max
15
85
Min
16
100
Max
17
85
Min
18
65
Min
19
50
Min
INTERVALS (INCLINE) - TREADMILLS
LEVEL
1
2
3
4
5
6
7
8
9
SEGMENT
1
0
0
0
0
0
0
0
0
0
2
0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5
1
3
0
0
0
0
0
0
0
0
0
4
1.5
2
2
2.5
3
3
3.5 3.5
4
5
0
0
0
0
0
0
0
0
0
6
2.5 2.5
3
3.5
4
4.5 4.5
5
5.5
7
0
0
0
0
0
0
0
0
0
8
3
3.5
4
4.5
5
5.5
6
6.5
7
9
0
0
0
0
0
0
0
0
0
10
3
3.5
4
4.5
5
5.5
6
6.5
7
11
0
0
0
0
0
0
0
0
0
12
3
3.5
4
4.5
5
5.5
6
6.5
7
13
0
0
0
0
0
0
0
0
0
14
3
3.5
4
4.5
5
5.5
6
6.5
7
15
0
0
0
0
0
0
0
0
0
16
3
3.5
4
4.5
5
5.5
6
6.5
7
Segment = workout time / 16
10
11
12
13
14
15
16
17
18
19
20
INCLINE
0
0
0
0
0
0
0
0
0
0
0
1
1
1
1
1
1
1.5 1.5 1.5 1.5 1.5
0
0
0
0
0
0
0
0
0
0
0
4.5
5
5.5 5.5
6
6
6.5
7
7
8
8.5
0
0
0
0
0
0
0
0
0
0
0
6
7
7.5
8
8
8.5 9.5 9.5 10
11 11.5
0
0
0
0
0
0
0
0
0
0
0
8
9
9.5 10 10.5 11
12 12.5 13
14
15
0
0
0
0
0
0
0
0
0
0
0
8
9
9.5 10 10.5 11
12 12.5 13
14
15
0
0
0
0
0
0
0
0
0
0
0
8
9
9.5 10 10.5 11
12 12.5 13
14
15
0
0
0
0
0
0
0
0
0
0
0
8
9
9.5 10 10.5 11
12 12.5 13
14
15
0
0
0
0
0
0
0
0
0
0
0
8
9
9.5 10 10.5 11
12 12.5 13
14
15
15
Publicité
Table des Matières
