Strength - Bursts
Brief high-intensity segments are mixed with longer and easier intervals developing strength and aerobic
capacity.
:30
:30
:30
:30
1:00
1:00
1:00
1:00
1:00
1:00
:30
:30
:30
:30
Time
Cool Down
Core Segments
Warm Up
Level
30
30
40
40
50
80
50
80
50
80
55
55
50
50
Resis-
tance
10
6
6
6
6
12
20
18
20
18
20
18
16
14
6
Incline
10
100
100
100
100
80
120
110
120
110
120
110
110
100
100
Target
Pace
10
25
25
35
35
45
75
45
75
45
75
50
50
45
45
Resis-
tance
9
6
6
6
6
12
20
18
20
18
20
18
16
14
6
Incline
9
100
100
100
100
80
120
110
120
110
120
110
110
100
100
Target
Pace
9
20
20
30
30
40
70
40
70
40
70
45
45
40
40
Resis-
tance
8
6
6
6
6
12
20
18
20
18
20
18
16
14
6
Incline
8
100
100
100
100
80
120
110
120
110
120
110
110
100
100
Target
Pace
8
15
15
25
25
35
65
35
65
35
65
40
40
35
35
Resis-
tance
7
6
6
6
6
10
18
16
18
16
18
16
14
12
6
Incline
7
100
100
100
100
80
120
110
120
110
120
110
110
100
100
Target
Pace
7
10
10
20
20
30
60
30
60
30
60
35
35
30
30
Resis-
tance
6
6
6
6
6
8
16
14
16
14
16
14
12
10
6
Incline
6
Page 77 of 95
Cybex 771A/771AT, 772A/772AT Arc Trainer Part Number 5771-4 K
Summary of Contents for 771A
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