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WEIGHTLOSS2 PROGRAMSEGMENTS- Non-repeatingsegments.Dividesworkouttimebynumberof segments.
3 4 5 6 7 8 9 10 il ' i2
Elevation 0,0 ' 0,5 1.5 1.5 1.0 0.5 0.5 0.5 1.0 1.5 0.5 ' 0,0
LevelI
Speed iiO ' 1,5 2.0 2.5 3.0 3.5 4.0 3.5 3.0 2.5 2.3 '
Elevation 010 ' 0,5 1.5 1.5 0.5 0.5 I.O 0.5 I.O 1.5 0.5 ' 0,0
Level2
Speed 1,3 ' 1,9 2.5 3.0 3.,5 4.0 4.,5 4.0 3.5 3.0 2.6 1,8
Elevation 0,5 ' 110 2.0 2.0 1.5 I.O I.O I.O 1.5 2.0 0,5
Level3
Speed 1,5 ' 2,3 3.0 3.5 4.0 4.5 5.0 4.5 4.0 3.5 3.0 2,0
Elevation 0,5 110 2.0 2.0 1.5 1.0 1.0 1.0 1.5 2,0 1.0 ' 0,5
Level4
Speed 1,8 ' 2,6 3.5 4.0 4.,5 5.0 5.,5 ,5.0 4.5 4.0 3.4 22
Elevation iio ' 1,5 2.5 2.5 2.0 1.5 1.5 1.5 2.0 2.5 115
Level5
Speed 2,0 3,0 4.0 4.5 5.0 5.,5 6.0 ,5.5 ,5.0 4.5 3.8 ' 2,5
Elevation 1,0 '1,5 2.5 2.5 ZO 1.5 1.5 1.5 2.0 2.5 1.5 I,O
LeveI6
Speed 22 3,4 4.5 ,5.0 5.,5 6.0 6.,5 6.0 ,5.5 ,5.0 4.i 2,8
Elevation 1,5' 2.0 3.0 3.0 Z5 2.0 2.0 2.0 2.5 3.0 2.0 1,5
Level7
Speed 2.5 ' 3,8 5.0 5.5 6.0 6.5 7.0 6.5 6.0 5.5 4.5 ' 3.0
Elevation 115 ' 2,0 3.0 3.0 Z5 2.0 2.0 2.0 2.5 3.0 2.0 ' 1,5
Level8
Speed 2,8 ' 4,1 5.5 6.0 6.5 7.0 7.5 7.0 6.5 6.0 4.9 33
Elevation 2,0 ' 2,5 3.5 3.5 3.0 2.5 2.5 2.5 3.0 3.5 2.5 ' 2,0
Levelg
Speed 3,0 4,5 6.0 6.5 7.0 7.5 8.0 7.5 7.0 6.5 5.3 ' 3,5
Elevation 2,0' 2,5 3.5 3.5 3.0 2.5 2.5 2.5 3.0 3.5 2.5 ' 2,0
LeveltO
Speed 32 4,9 6.5 7.0 7.5 8.0 8.5 8.0 7.5 7.0 5.6 3,8
Elevation 2,5 ' 3,0 4.0 4.0 4.0 3.5 3.5 3.5 4.0 4.5 3.0 ' 2,5
Levell I
Speed 4,0 5,0 7.0 7.5 8.0 8.5 8.0 7.5 7.0 6.5 5.0 ' 4,0
Elevation 3,0 ' 3,5 4.0 4.0 5.0 4.5 4.5 4.5 5.0 5.5 3.5 ' 3,0
Level12
Speed 5,0 ' 6,0 7.5 8.0 8.0 8.5 9.0 8.5 8.0 ZO 5,0 ' 5,0
Motivates with different combinationsofE/evatbn. Time-basedgoal with 10difficulty levelsto choosefrom.
FOOTHILLSPROGRAMSEGMENTS
(Segmentslast 30seconds,segments1-15 are repeateduntil selectedtime is reached)
Levell 0,0 0,5 0,0 0,5 1.0 3.0 1.0 3.0 2.0 3.0 2.0 3.5 2.0 3.0 2.0 3.0 1.0 3.0 1.0 0,5 0,0 0,5 0,0
LevsI, 0,00,50,00,5],0_,02,0_,02,0_,02,5_,52,5_,02,0_,02,0_,0],01£ 0,50,00,50,0
Level3 0.5 ].0 0.5 ].0 1.,5 3.,5 1.,5 3.,5 2.,5 3.,5 2.,5 4.0 2.,5 3.,5 2.,5 3.,5 1.,5 3.,5 1.,5 __ _ 1.0 0.5 1.0 0.5
Levels 0.5 1.0 0.5 1.0 1.,5 3.,5 2.,5 3.,5 2.,5 3.,5 3.0 ,40 3.0 3.,5 2.,5 3.,5 2.,5 3.,5 1.,5 _ _ 1.0 0.5 1.0 0.5
Level5 ],0 ],5 ],0 ],5 2.0 4.0 2.0 4.0 3.0 4.0 3.0 4.,5 3.0 4.0 3.0 4.0 2.0 4.0 2.0 _ 1,5 1,0 1,5 1,0
"_ _ ],5 ],0 ],5 ],0
Level6 1,0 1,5 1,0 1,5 2.0 4.0 3.0 4.0 3.0 4.0 3.5 4.5 3.5 4.0 3.0 4.0 3.0 4.0 2.0 _
Level7 1,5 2,0 1,5 2,0 2.5 4.5 2.5 4.5 3.5 4.5 3.5 5.0 3.5 4.5 3.5 4.5 2.5 4.5 2.5 _ _ 2,0 ],5 2,0 ],5
Level8 1,5 2,0 1,5 2,0 2.5 4.5 3.5 4.5 3.5 4.5 4.0 5.0 4.0 4.5 3.5 4.5 3.5 4.5 2.5 _ _ 2,0 ],5 2,0 ],5
Levelg 2,0 2,5 2,0 2,5 3.0 5.0 3.0 5.0 4.0 5.0 4.0 5.5 4.0 5.0 4.0 5.0 3.0 5.0 3.0 2,5 2,0 2,5 2,0
LevellO 2,0 2,5 2,0 2,5 3.0 5.0 4.0 5.0 4.0 5.0 4.5 5.5 4.5 5.0 4.0 5.0 4.0 5.0 3.0 2,5 2,0 2,5 2,0
(WARM-UPANDCOOL-DOWNLAST4:00MINUTESEACH)
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