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5)
CADENCE: Special designed chart based program that will simulate resistance being changed randomly.
Seconds
Sement
Level 1
Level 2
Level 3
Level 4
Level 5
Level 6
Level 7
Level 8
Level 9
Level 10
Level 11
Level 12
Level 13
Level 14
6)
DISTANCE GOAL: Resistance changes and all segments every 0.16 km and repeat (warm up does not repeat).
DISTANCE
Sement
Level 1
Level 2
Level 3
Level 4
Level 5
Level 6
Level 7
Level 8
Level 9
Level 10
20
Warm Up
60
60
60
60
90
45
1
2
3
4
5
6
2
1
1
2
3
2
1
1
1
2
4
3
1
1
1
2
5
4
1
1
1
3
6
5
1
2
3
3
7
6
1
2
3
4
8
7
1
2
3
4
9
8
1
2
3
5
10
9
1
1
1
2
11
10
1
1
1
2
12
11
2
2
2
3
13
12
3
3
3
4
14
13
3
4
4
5
15
14
3
4
5
6
16
15
Warm Up
0.16 km
0.16 km
0.16 km
0.16 km
1
2
3
4
1
1
1
1
1
2
2
3
2
2
3
3
2
3
3
4
3
4
4
4
3
5
4
5
4
5
5
5
4
5
5
5
4
5
5
5
4
5
6
6
CADENCE
Program Segments-Repeat
90
30
45
90
30
7
8
9
10
11
3
1
2
3
1
4
2
3
4
2
5
3
4
5
3
6
4
5
6
4
7
5
6
7
5
8
6
7
8
6
9
7
8
9
7
10
8
9
10
8
11
9
10
11
9
12
10
11
12
10
13
11
12
13
11
14
12
13
14
12
15
13
14
15
13
16
14
15
16
14
DISTANCE GOAL
Program Segments-Repeat
0.16 km
0.16 km
0.16 km
0.16 km
5
6
7
8
1
1
1
1
3
5
7
4
4
6
8
5
6
8
10
7
8
10
12
9
10
12
14
11
11
13
15
12
13
15
17
14
15
17
19
16
16
18
20
17
45
90
30
45
90
60
12
13
14
15
16
17
2
3
1
2
3
2
3
4
2
3
4
2
4
5
3
4
5
2
5
6
4
5
6
3
6
7
5
6
7
3
7
8
6
7
8
4
8
9
7
8
9
4
9
10
8
9
10
5
10
11
9
10
11
2
11
12
10
11
12
2
12
13
11
12
13
2
13
14
12
13
14
3
14
15
13
14
15
3
15
16
14
15
16
4
0.16 km
0.16 km
0.16 km
0.16 km
9
10
11
12
1
1
1
1
6
7
4
5
7
8
5
6
9
10
7
8
11
12
9
10
13
14
11
12
14
15
12
13
16
17
14
15
18
19
16
17
19
20
17
18
Cool Down
60
60
60
18
19
20
1
1
1
1
1
1
1
1
1
1
1
1
3
2
1
3
2
1
3
2
1
3
2
1
1
1
1
1
1
1
1
1
1
1
1
1
3
2
1
3
2
1
0.16 km
0.16 km
13
14
1
1
6
3
7
4
9
6
11
8
13
10
14
11
16
13
18
15
19
16
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