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WEIGHTLOSS2 PROGRAMSEGMENTS- Non-repeatingsegments.Dividesworkouttime bynumberof segments.
3 4 5 6 7 8 9 10 il ' i2
Elevation 0,0 ' 0,5 1.5 1.5 1.0 0.5 0.5 0.5 1.0 1.5 0.5 ' 0,0
LevelI
Speed iiO ' 1,5 2.0 2.5 3.0 3.5 4.0 3.5 3.0 2.5 2.3 '
Elevation 010 ' 0,5 1.5 1.5 0.5 0.5 I.O 0.5 I.O 1.5 0.5 ' 0,0
Level2
Speed 1,3 ' 1,9 2.5 3.0 3.,5 4.0 4.,5 4.0 3.5 3.0 2.6 1,8
Elevation 0,5 ' 110 2.0 2.0 1.5 I.O I.O I.O 1.5 2.0 0,5
Level3
Speed 1,5 ' 2,3 3.0 3.5 4.0 4.5 5.0 4.5 4.0 3.5 3.0 2,0
Elevation 0,5 110 2.0 2.0 1.5 1.0 1.0 1.0 1.5 2,0 1.0 ' 0,5
Level4
Speed 1,8 ' 2,6 3.5 4.0 4.,5 5.0 5.,5 ,5.0 4.5 4.0 3.4 22
Elevation iio ' 1,5 2.5 2.5 2.0 1.5 1.5 1.5 2.0 2.5 115
Level5
Speed 2,0 3,0 4.0 4.5 5.0 5.,5 6.0 ,5.5 ,5.0 4.5 3.8 ' 2,5
Elevation 1,0 '1,5 2.5 2.5 ZO 1.5 1.5 1.5 2.0 2.5 1.5 I,O
LeveI6
Speed 22 3,4 4.5 ,5.0 5.,5 6.0 6.,5 6.0 ,5.5 ,5.0 4.i 2,8
Elevation 1,5' 2.0 3.0 3.0 Z5 2.0 2.0 2.0 2.5 3.0 2.0 1,5
Level7
Speed 2.5 ' 3,8 5.0 5.5 6.0 6.5 7.0 6.5 6.0 5.5 4.5 ' 3.0
Elevation 115 ' 2,0 3.0 3.0 Z5 2.0 2.0 2.0 2.5 3.0 2.0 ' 1,5
Level8
Speed 2,8 ' 4,1 5.5 6.0 6.5 7.0 7.5 7.0 6.5 6.0 4.9 33
Elevation 2,0 ' 2,5 3.5 3.5 3.0 2.5 2.5 2.5 3.0 3.5 2.5 ' 2,0
Levelg
Speed 3,0 4,5 6.0 6.5 7.0 7.5 8.0 7.5 7.0 6.5 5.3 ' 3,5
Elevation 2,0' 2,5 3.5 3.5 3.0 2.5 2.5 2.5 3.0 3.5 2.5 ' 2,0
Level tO
Speed 32 4,9 6.5 7.0 7.5 8.0 8.5 8.0 7.5 7.0 5.6 3,8
Elevation 2,5 ' 3,0 4.0 4.0 4.0 3.5 3.5 3.5 4.0 4.5 3.0 ' 2,5
Level l I
Speed 4,0 5,0 7.0 7.5 8.0 8.5 8.0 7.5 7.0 6.5 5.0 ' 4,0
Elevation 3,0 ' 3,5 4.0 4.0 5.0 4.5 4.5 4.5 5.0 5.5 3.5 ' 3,0
Level 12
Speed 5,0 ' 6,0 7.5 8.0 8.0 8.5 9.0 8.5 8.0 ZO 5,0 ' 5,0
Motivates with different combinationsof E/evatbn. Time-basedgoal with 10 difficulty levels to choosefrom.
FOOTHILLSPROGRAMSEGMENTS
(Segmentslast 30 seconds,segments1-15 are repeateduntil selectedtime is reached)
Levell 0,0 0,5 0,0 0,5 1.0 3.0 1.0 3.0 2.0 3.0 2.0 3.5 2.0 3.0 2.0 3.0 1.0 3.0 1.0 0,5 0,0 0,5 0,0
LevsI, 0,00,50,00,5],0_,02,0_,02,0_,02,5_,52,5_,02,0_,02,0_,0],01£ 0,50,00,50,0
Level3 0.5 ].0 0.5 ].0 1.,5 3.,5 1.,5 3.,5 2.,5 3.,5 2.,5 4.0 2.,5 3.,5 2.,5 3.,5 1.,5 3.,5 1.,5 __ _ 1.0 0.5 1.0 0.5
Levels 0.5 1.0 0.5 1.0 1.,5 3.,5 2.,5 3.,5 2.,5 3.,5 3.0 ,40 3.0 3.,5 2.,5 3.,5 2.,5 3.,5 1.,5 _ _ 1.0 0.5 1.0 0.5
Level5 ],0 ],5 ],0 ],5 2.0 4.0 2.0 4.0 3.0 4.0 3.0 4.,5 3.0 4.0 3.0 4.0 2.0 4.0 2.0 _ 1,5 1,0 1,5 1,0
"_ _ ],5 ],0 ],5 ],0
Level6 1,0 1,5 1,0 1,5 2.0 4.0 3.0 4.0 3.0 4.0 3.5 4.5 3.5 4.0 3.0 4.0 3.0 4.0 2.0 _
Level7 1,5 2,0 1,5 2,0 2.5 4.5 2.5 4.5 3.5 4.5 3.5 5.0 3.5 4.5 3.5 4.5 2.5 4.5 2.5 _ _ 2,0 ],5 2,0 ],5
Level8 1,5 2,0 1,5 2,0 2.5 4.5 3.5 4.5 3.5 4.5 4.0 5.0 4.0 4.5 3.5 4.5 3.5 4.5 2.5 _ _ 2,0 ],5 2,0 ],5
Levelg 2,0 2,5 2,0 2,5 3.0 5.0 3.0 5.0 4.0 5.0 4.0 5.5 4.0 5.0 4.0 5.0 3.0 5.0 3.0 2,5 2,0 2,5 2,0
LevellO 2,0 2,5 2,0 2,5 3.0 5.0 4.0 5.0 4.0 5.0 4.5 5.5 4.5 5.0 4.0 5.0 4.0 5.0 3.0 2,5 2,0 2,5 2,0
(WARM-UPANDCOOL-DOWNLAST4:00MINUTESEACH)
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