21
20
PROGRAM CHARTS
ADVENTURE 1&7
ADVENTURE 3&5
Speed Intervals - Speed only
Segment
Warm Up
1
2
Cool Down
Time
4:00 Mins
90 sec
30 sec
4:00 Mins
Level 1
Speed (km/h)
1.6
2.4
3.2
6.4
2.4
1.6
Level 2
Speed (km/h)
1.6
2.4
3.2
7.2
2.4
1.6
Level 3
Speed (km/h)
2.1
3
4
8
3
2.1
Level 4
Speed (km/h)
2.1
3
4
8.8
3
2.1
Level 5
Speed (km/h)
2.4
3.7
4.8
9.6
3.7
2.4
Level 6
Speed (km/h)
2.4
3.7
4.8
10.4
3.7
2.4
Level 7
Speed (km/h)
2.9
4.2
5.6
11.2
4.2
2.9
Level 8
Speed (km/h)
2.9
4.2
5.6
12
4.2
2.9
Level 9
Speed (km/h)
3.2
4.8
6.4
12.8
4.8
3.2
Level 10
Speed (km/h)
3.2
4.8
6.4
13.6
4.8
3.2
Speed Intervals-Speed changes
Segment
Warm Up
1
2
Cool Down
Time
4:00 Mins
90 sec
30 sec
4:00 Mins
Level 1
Speed (km/h)
1.6
2.4
3.2
6.4
2.4
1.6
Level 2
Speed (km/h)
1.6
2.4
3.2
7.2
2.4
1.6
Level 3
Speed (km/h)
2
3
4
8
3
2
Level 4
Speed (km/h)
2
3
4
8.8
3
2
Level 5
Speed (km/h)
2.4
3.6
4.8
9.6
3.6
2.4
Level 6
Speed (km/h)
2.4
3.6
4.8
10.4
3.6
2.4
Level 7
Speed (km/h)
2.8
4.1
5.6
11.2
4.1
2.8
Level 8
Speed (km/h)
2.8
4.1
5.6
12
4.1
2.8
Level 9
Speed (km/h)
3.2
4.8
6.4
12.8
4.8
3.2
Level 10
Speed (km/h)
3.2
4.8
6.4
13.6
4.8
3.2
ADVENTURE 5
ADVENTURE 3
Peak Intervals-Speed and Incline changes
Segment
Warm Up
1
2
Cool Down
Time
4:00 Mins
90 sec
30 sec
4:00 Mins
Level 1 Speed (km/h)
1.6
2.4
3.2
6.4
2.4
1.6
Incline
1
1.5
0.5
1.5
1.5
0
Level 2 Speed (km/h)
1.6
2.4
3.2
7.2
2.4
1.6
Incline
1.5
2.5
3
6.5
2.5
1.5
Level 3 Speed (km/h)
2
3
4
8
3
2
Incline
2
3
4
7.5
3
2
Level 4 Speed (km/h)
2
3
4
8.8
3
2
Incline
2
3
4
8.5
3
2
Level 5 Speed (km/h)
2.4
3.6
4.8
9.6
3.6
2.4
Incline
2.5
3.5
4.5
9
3.5
2.5
Level 6 Speed (km/h)
2.4
3.6
4.8
10.4
3.6
2.4
Incline
2.5
3.5
4.5
10
3.5
2.5
Level 7 Speed (km/h)
2.8
4.1
5.6
11.2
4.1
2.8
Incline
2.5
4
5.5
10.5
4
3
Level 8 Speed (km/h)
2.8
4.1
5.6
12
4.1
2.8
Incline
3
4
5.5
11.5
4
3
Level 9 Speed (km/h)
3.2
4.8
6.4
12.8
4.8
3.2
Incline
3
4.5
6
12
5
3
Level 10 Speed (km/h)
3.2
4.8
6.4
13.6
4.8
3.2
Incline
3
4.5
6
12
5
3
Peak Intervals-Speed and Incline changes
Segment
Warm Up
1
2
Cool Down
Time
4:00 Mins
90 sec
30 sec
4:00 Mins
Level 1 Speed (km/h)
1.6
2.4
3.2
6.4
2.4
1.6
Incline
1
1.5
0.5
1.5
1.5
0
Level 2 Speed (km/h)
1.6
2.4
3.2
7.2
2.4
1.6
Incline
1.5
2.5
3
6.5
2.5
1.5
Level 3 Speed (km/h)
2
3
4
8
3
2
Incline
2
3
4
7.5
3
2
Level 4 Speed (km/h)
2
3
4
8.8
3
2
Incline
2
3
4
8.5
3
2
Level 5 Speed (km/h)
2.4
3.6
4.8
9.6
3.6
2.4
Incline
2.5
3.5
4.5
9
3.5
2.5
Level 6 Speed (km/h)
2.4
3.6
4.8
10.4
3.6
2.4
Incline
2.5
3.5
4.5
10
3.5
2.5
Level 7 Speed (km/h)
2.8
4.1
5.6
11.2
4.1
2.8
Incline
2.5
4
5.5
10
4
3
Level 8 Speed (km/h)
2.8
4.1
5.6
12
4.1
2.8
Incline
3
4
5.5
10
4
3
Level 9 Speed (km/h)
3.2
4.8
6.4
12.8
4.8
3.2
Incline
3
4.5
6
10
5
3
Level 10 Speed (km/h)
3.2
4.8
6.4
13.6
4.8
3.2
Incline
3
4.5
6
10
5
3