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1 to 9 minutes: Because workouts with durations of less than 10 minutes are insufficient for the HILL workout to complete
all four phases adequately, the profile is condensed at various stages.
10 to 19 minutes: The interval durations are initially set at 30 seconds for a 10-minute workout. For every additional minute of
workout duration intervals lengthen by three seconds. Thus, a 15-minute HILL workout features 20 intervals of 45 seconds each.
20 to 99 minutes: All intervals last 60 seconds. As minutes are added, additional hills and valleys are presented beyond the
initial four of the interval training phase. The additional hills and valleys will follow the form of the first four, dropping back down
to the level of the very first hill encountered and progressing in height every two minutes until the highest hill is reached again.
This process repeats until the end of the duration.
RANDOM
The RANDOM workout creates a terrain of hills and valleys that varies with each workout. More than one million different
patterns are possible.
SPORTS T
RAINING WORKOUT
SPORTS TRAINING is based on a random workout with smoother transitions between hills and valleys. This workout
simulates conditions experienced outdoors and is a true athletic challenge for all fitness levels. Whatever level you choose
defines the baseline (flat ground) for your workout. Any level above baseline simulates uphill conditions. Any level below
baseline simulates going downhill.
EZ RESISTANCE
In this workout, the changes in resistance are extremely subtle, lowering perceived exertion. The changes in resistance also
are independent of the user’s pedaling speed. The cardiovascular workout is effective, efficient, and enjoyable at the same time.
EZ RESISTANCE Workout Profile
0% Time 100% Time75% Time
EZ Resistance Workout Profile
(Entry point) (Peak) (End point)