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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
1125252525252525211
Level 2
1126262626262626211
Level 3
1237373737373737321
Level 4
2238383838383838322
Level 5
2249494949494949422
Level 6
2 3 4104104104104104104104 3 2
Level 7
2 3 5115115115115115115115 3 2
Level 8
3 3 5125125125125125125125 3 3
Level 9
3 3 6136136136136136136136 3 3
Level 10
3 4 6146146146146146146146 4 3
Program segments
Warm Up Cool Down
1 2 3 4 5 6 7 8 9 101112131415
Level 1
1112345654321234543
Level 2
1223456765432345653
Level 3
2234567876543456764
Level 4
2345678987654567874
Level 5
34567891098765678975
Level 6
35678910111098767891085
Level 7
45789101112111098789101186
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 101112131413121110 9 1011121310 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