25
$XWR6KXW2ႇ6OHHS0RGH
,IWKH&RQVROHGRHVQRWUHFHLYHDQ\LQSXWLQDSSUR[LPDWHO\PLQXWHVLWZLOODXWRPDWLFDOO\VKXWRႇ7KH/&'GLVSOD\LVRႇ
ZKLOHLQ6OHHS0RGH
Note:
7KH&RQVROHGRHVQRWKDYHDQ2Q2IIVZLWFK
Manual (Quick Start) Program
7KH0DQXDO4XLFN6WDUWSURJUDPOHWV\RXVWDUWDZRUNRXWZLWKRXWHQWHULQJDQ\LQIRUPDWLRQ
'XULQJD
Manual
:RUNRXWHDFKFROXPQUHSUHVHQWVDPLQXWHWLPHSHULRG7KHDFWLYHFROXPQZLOODGYDQFHDFURVVWKH
VFUHHQHYHU\PLQXWH,IWKHZRUNRXWODVWVIRUPRUHWKDQPLQXWHVWKHDFWLYHFROXPQZLOOVWD\WRWKHULJKWZKHUHDQ
DGGLWLRQDOFROXPQLVDGGHGWRWKHZRUNRXWSURJUDP
6LWRQWKHPDFKLQH
3XVK6WDUWWREHJLQWKHZRUNRXW
7RFKDQJHWKHUHVLVWDQFHOHYHOSXVKWKH5HVLVWDQFH,QFUHDVH'HFUHDVHEXWWRQV7KHFXUUHQWLQWHUYDODQGIXWXUH
LQWHUYDOVDUHVHWWRWKHQHZOHYHO7KHGHIDXOW0DQXDOUHVLVWDQFHOHYHOLV7KHWLPHZLOOFRXQWXSIURP
Note:
,ID0DQXDOZRUNRXWLVSHUIRUPHGIRUPRUHWKDQKRXUVPLQXWHVDQGVHFRQGVWKHXQLWVIRU7LPH
ZLOOUHVHWWR]HUR%HVXUHWRDGGWKHVHYDOXHVWR\RXUILQDOZRUNRXWUHVXOWV
:KHQGRQHZLWK\RXUZRUNRXWVWRSSHGDOLQJDQGSXVK3DXVH6WRSWRSDXVHWKHZRUNRXW3XVK3DXVH6WRSDJDLQWR
HQGWKHZRUNRXW
3UR¿OH3URJUDPV
7KH3UR¿OHSURJUDPVDXWRPDWHGLႇHUHQWUHVLVWDQFHDQGZRUNRXWOHYHOV
6LWRQWKHPDFKLQH
7DSWKH3URJUDPVEXWWRQWRF\FOHWKURXJKWKHPHQXRIZRUNRXWSURJUDPVWRWKHGHVLUHGZRUNRXW
3XVK6WDUWWREHJLQWKHZRUNRXW
7RFKDQJHWKHUHVLVWDQFHOHYHOSXVKWKH,QFUHDVH'HFUHDVHEXWWRQV
:KHQGRQHZLWK\RXUZRUNRXWVWRSSHGDOLQJDQGSXVK3DXVH6WRSWRSDXVHWKHZRUNRXW3XVK3DXVH6WRSDJDLQWR
HQGWKHZRUNRXW
Interval Programs
'XULQJWKH,QWHUYDO3URJUDPVWKHZRUNRXWZLOOVZLWFKEHWZHHQDQLQFUHDVHGLQWHQVLW\³6SULQW´SHULRGPRUHUHVLVWDQFH
DQGDVORZHUSDFHGFDWFK\RXUEUHDWKWLPHSHULRG³5HFRYHU´RUOHVVUHVLVWDQFH7KLVVKLIWEHWZHHQ6SULQWDQG
5HFRYHULVUHSHDWHGRYHUWKHHQWLUHZRUNRXW)RUH[DPSOHLQWKH0LQ,QWHUYDOSURJUDPWKH³6SULQW´SHULRGLVVHFRQGV
DQGWKH³5HFRYHU´SHULRGLVVHFRQGV
Note:
(DFK³5HFRYHU´SHULRGLVUHSUHVHQWHGE\FROXPQVRQWKHGLVSOD\
The "Sprint” period of an Interval Program is a suggested increase in resistance level and speed, and
VKRXOGRQO\EHIROORZHGLI\RXUSK\VLFDO¿WQHVVOHYHODOORZV
(QGXUDQFH
0LQ,QWHUYDO