54
2009/11/11 Ver1.1+V1.1
Hill Interval
Hill Interval Program Level 1
Hill Interval Program Level 2 Hill Interval Program Level3 Hill Interval Program Level 4 Hill Interval Program Level 5
Time Incline
Speed
(kph)
Speed
(mph)
Time Incline
Speed
(kph)
Speed
(mph)
Time Incline
Speed
(kph)
Speed
(mph)
Time Incline
Speed
(kph)
Speed
(mph)
Time Incline
Speed
(kph)
Speed
(mph)
1 1 3
1.8
1
1 3
1.8
1
1 3
1.8
1
1 3
1.8
1 1 5
3.1
2 3 5
3.1
2
3 5
3.1
2
3 5
3.1
2
5 5
3.1
2 5 5
3.1
3 6 5
3.1
3
7 5
3.1
3
8 5
3.1
3
9 5
3.1
3
10 5
3.1
4 3 5
3.1
4
5 5
3.1
4
5 5
3.1
4
7 5
3.1
4 7 5
3.1
5 6 5
3.1
5
7 5
3.1
5
8 5
3.1
5
9 5
3.1
5
10 5
3.1
6 3 5
3.1
6
5 5
3.1
6
5 5
3.1
6
7 5
3.1
6 7 5
3.1
7 6 5
3.1
7
7 5
3.1
7
8 5
3.1
7
9 5
3.1
7
10 5
3.1
8 3 5
3.1
8
5 5
3.1
8
5 5
3.1
8
7 5
3.1
8 7 5
3.1
9 6 5
3.1
9
7 5
3.1
9
8 5
3.1
9
9 5
3.1
9
10 5
3.1
10
3 5
3.1
10
5 5
3.1
10
5 5
3.1
10
7 5
3.1
10
7 5
3.1
11
5 5
3.1
11
7 5
3.1
11
8 5
3.1
11
9 5
3.1
11
10 5
3.1
12
1 3
1.8
12
3 3
1.8
12
3 3
1.8
12
3 3
1.8
12
3 5
3.1
Hill Interval Program Level 6
Hill Interval Program Level 7 Hill Interval Program Level 8 Hill Interval Program Level9
Hill Interval Program Level 10
Time Incline
Speed
(kph)
Speed
(mph)
Time Incline
Speed
(kph)
Speed
(mph)
Time Incline
Speed
(kph)
Speed
(mph)
Time Incline
Speed
(kph)
Speed
(mph)
Time Incline
Speed
(kph)
Speed
(mph)
1 1 5
3.1
1
1 6
3.7
1
3 7
4.3
1
3 8
5
1 3 9
5.6
2 5 5
3.1
2
5 6
3.7
2
7 7
4.3
2
7 8
5
2 7 9
5.6
3 11 5
3.1
3
12 6
3.7
3
13
7
4.3
3
14 8 5
3 15 9
5.6
4 9 5
3.1
4
9 6
3.7
4
9 7
4.3
4
9 8
5
4
11 9
5.6
5 11 5
3.1
5
12 6
3.7
5
13
7
4.3
5
14 8 5
5 15 9
5.6
6 9 5
3.1
6
9 6
3.7
6
9 7
4.3
6
9 8
5
6
11 9
5.6
7 11 5
3.1
7
12 6
3.7
7
13
7
4.3
7
14 8 5
7 15 9
5.6
8 9 5
3.1
8
9 6
3.7
8
9 7
4.3
8
9 8
5
8
11 9
5.6
9 11 5
3.1
9
12 6
3.7
9
13
7
4.3
9
14 8 5
9 15 9
5.6
10
9 5
3.1
10
9 6
3.7
10
9 7
4.3
10
9 8
5
10
11 9
5.6
11
11 5
3.1
11
12 6
3.7
11
13
7
4.3
11
14 8 5
11
15 9
5.6
12
3 5
3.1
12
3 6
3.7
12
5 7
4.3
12
5 8
5
12
7 9
5.6
