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35
COMPUTER OPERATION
ENDURANCE TRAINING INCLINE INTERVAL
：
Each Level incline value (speed=0.6mph)
Seg.
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
L1
1
1
4
4
1
4
4
1
4
4
1
4
4
1
4
4
1
4
4
1
L2
2
2
5
5
2
5
5
2
5
5
2
5
5
2
5
5
2
5
5
2
L3
3
3
6
6
3
6
6
3
6
6
3
6
6
3
6
6
3
6
6
3
L4
4
4
7
7
4
7
7
4
7
7
4
7
7
4
7
7
4
7
7
4
L5
5
5
8
8
5
8
8
5
8
8
5
8
8
5
8
8
5
8
8
5
L6
6
6
9
9
6
9
9
6
9
9
6
9
9
6
9
9
6
9
9
6
L7
7
7
10
10
7
10
10
7
10
10
7
10
10
7
10
10
7
10
10
7
L8
8
8
11
11
8
11
11
8
11
11
8
11
11
8
11
11
8
11
11
8
L9
9
9
12
12
9
12
12
9
12
12
9
12
12
9
12
12
9
12
12
9
L10
10
10
13
13
10
13
13
10
13
13
10
13
13
10
13
13
10
13
13
10
MOUNTAIN SUMMIT： Each Level incline value (speed=0.6mph)
Seg.
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
L1
0
0
1
1
2
2
3
3
4
4
5
5
4
4
3
3
2
2
1
1
L2
1
1
2
2
3
3
4
4
5
5
6
6
5
5
4
4
3
3
2
2
L3
2
2
3
3
4
4
5
5
6
6
7
7
6
6
5
5
4
4
3
3
L4
3
3
4
4
5
5
6
6
7
7
8
8
7
7
6
6
5
5
4
4
L5
4
4
5
5
6
6
7
7
8
8
9
9
8
8
7
7
6
6
5
5
L6
5
5
6
6
7
7
8
8
9
9
10
10
9
9
8
8
7
7
6
6
L7
6
6
7
7
8
8
9
9
10
10
11
11
10
10
9
9
8
8
7
7
L8
7
7
8
8
9
9
10
10
11
11
12
12
11
11
10
10
9
9
8
8
L9
8
8
9
9
10
10
11
11
12
12
13
13
12
12
11
11
10
10
9
9
L10
9
9
10
10
11
11
12
12
13
13
14
14
13
13
12
12
11
11
10
10
VALLEY RUN： Each Level speed & incline value
Seg.
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
L1
1.5
2.0
2.0
2.5
2.5
3.0
3.0
3.5
3.5
4.0
4.0
3.5
3.5
3.0
3.0
2.5
2.5
2.0
2.0
1.5
4
4
4
3
3
2
2
1
1
0
0
1
1
2
2
3
3
4
4
4
L2
2.0
2.5
2.5
3.0
3.0
3.5
3.5
4.0
4.0
4.5
4.5
4.0
4.0
3.5
3.5
3.0
3.0
2.5
2.5
2.0
5
5
5
4
4
3
3
2
2
1
1
2
2
3
3
4
4
5
5
5
L3
2.5
3.0
3.0
3.5
3.5
4.0
4.0
4.5
4.5
5.0
5.0
4.5
4.5
4.0
4.0
3.5
3.5
3.0
3.0
2.5
6
6
6
5
5
4
4
3
3
2
2
3
3
4
4
5
5
6
6
6
L4
3.0
3.5
3.5
4.0
4.0
4.5
4.5
5.0
5.0
5.5
5.5
5.0
5.0
4.5
4.5
4.0
4.0
3.5
3.5
3.0
7
7
7
6
6
5
5
4
4
3
3
4
4
5
5
6
6
7
7
7
L5
3.5
4.0
4.0
4.5
4.5
5.0
5.0
5.5
5.5
6.0
6.0
5.5
5.5
5.0
5.0
4.5
4.5
4.0
4.0
3.5
8
8
8
7
7
6
6
5
5
4
4
5
5
6
6
7
7
8
8
8
L6
4.0
4.5
4.5
5.0
5.0
5.5
5.5
6.0
6.0
6.5
6.5
6.0
6.0
5.5
5.5
5.0
5.0
4.5
4.5
4.0
9
9
9
8
8
7
7
6
6
5
5
6
6
7
7
8
8
9
9
9
L7
4.5
5.0
5.0
5.5
5.5
6.0
6.0
6.5
6.5
7.0
7.0
6.5
6.5
6.0
6.0
5.5
5.5
5.0
5.0
4.5
10
10
10
9
9
8
8
7
7
6
6
7
7
8
8
9
9
10
10
10
L8
5.0
5.5
5.5
6.0
6.0
6.5
6.5
7.0
7.0
7.5
7.5
7.0
7.0
6.5
6.5
6.0
6.0
5.5
5.5
5.0
11
11
11
10
10
9
9
8
8
7
7
8
8
9
9
10
10
11
11
11
L9
5.5
6.0
6.0
6.5
6.5
7.0
7.0
7.5
7.5
8.0
8.0
7.5
7.5
7.0
7.0
6.5
6.5
6.0
6.0
5.5
12
12
12
11
11
10
10
9
9
8
8
9
9
10
10
11
11
12
12
12
L10
6.0
6.5
6.5
7.0
7.0
7.5
7.5
8.0
8.0
8.5
8.5
8.0
8.0
7.5
7.5
7.0
7.0
6.5
6.5
6.0
13
13
13
12
12
11
11
10
10
9
9
10
10
11
11
12
12
13
13
13