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36 350A HOME ARC TRAINER
COMPUTER OPERATION
P-9 Ramps
The Ramps program is similar to the Hills program but uses a more linear ramp of both incline and resistance from segment to
segment. Ramps is comprised of a 3 ½ minute core during which the incline and resistance both increase over the first 2 ½
minutes, followed by a one-minute reduction of both incline and resistance. The reduction in incline and resistance provides a
working rest period before the ramp is repeated.
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Refer to notes Refer to notes Refer to notes
Resistance
Warm Up Program Segments Cool Down Cool Down
1 2 3 4 1 2 3 4 5 6 7 1 2 3 4
4 6 8 10
12 14 16 18
20
12
12
10
8 6 4
4 6 8 9 11 13 15 17
19
11
11
9 8 6 4
4 6 7 8 10 12 14 16
18
10
10
8 7 6 4
3 5 7 7 9 11 13 15
17
9 9 7 7 5 3
3 5 6 7 8 10 12 14
16
8 8 7 6 5 3
3 5 6 6 7 9 11 13
15
7 7 6 6 5 3
2 4 5 6 6 8 10 12
14
6 6 6 5 4 2
2 4 5 5 5 7 9 11
13
5 5 5 5 4 2
2 3 4 5 4 6 8 10
12
4 4 5 4 3 2
2 2 3 3 3 5 7 9 11
3 3 3 3 2 2
Elevation
Warm Up Program Segments Cool Down Cool Down
1 2 3 4 1 2 3 4
3 4 5 6 8 8 9 10
10
5 5 6 5 4 3
3 3 4 5 7 8 8 9 10
5 5 5 4 3 3
3 3 4 4 7 7 8 9 9 5 5 4 4 3 3
3 3 4 4 6 7 7 8 9 5 5 4 4 3 3
3 3 3 4 6 6 7 8 8 5 5 4 3 3 3
3 3 3 3 5 6 6 7 8 5 5 3 3 3 3
2 2 2 3 5 5 6 7 7 5 5 3 2 2 2
2 2 2 3 4 5 5 6 7 5 5 3 2 2 2
2 2 2 2 4 4 5 6 6 5 5 2 2 2 2
2 2 2 2 3 4 4 5 6 5 5 2 2 2 2