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Each column, as seen in the CLASSIC PROFILE WINDOW and the chart above, represents one interval. The overall
duration of the workout determines the length of each interval. Each workout is made up of 20 intervals, so the duration
of each interval is equal to the duration of the entire workout divided by 20.
1 to 9 minutes: A workout with a duration of less than 10 minutes is insufficient for the HILL program to complete all
four phases adequately. The program, therefore, condenses a workout of this duration at various stages.
10 to 19 minutes: The interval durations initially are set at 30 seconds for a 10-minute workout. For every minute over
10, each interval increases by three seconds. A 15-minute workout consists of 20 intervals at 45 seconds each.
20 to 99 minutes: All intervals last 60 seconds. If the user adds minutes to the pre-set duration while the workout is in
progress, the program adds hills and valleys that are identical to the first eight intervals of the Interval Training phase.
This pattern repeats until the workout is completed.
AEROBICS
In this workout, the user is prompted to switch between a high pedaling speed and a low pedaling speed. These speed
intervals alternate in a pattern that promotes a “build-up” in the intensity of the workout, followed by a “build-down” in
intensity.
The workout consists of 32 intervals, which are divided into groups of four. In the first group, the user encounters one
fast interval followed by three slow intervals. The second group features two fast intervals followed by two slow intervals.
The third group features three fast intervals followed by one slow interval. The fourth group, which is the most intense
point of the workout, features four fast intervals. Afterward, the workout decreases in intensity, concluding with a group of
four, consecutive, slow intervals. See the chart below:
The length of the intervals depends on the workout duration selected by the user.
Group 1 Group 2 Group 3 Group 4 Group 5 Group 6 Group 7 Group 8
Fast Slow
Build-Up Build-Down
Interval 1
Interval 2
Interval 3
Interval 4
Workout Begin