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2) INTERVALS: Improves your strength, speed, and endurance by raising and lowering the resistance levels throughout your
workout to involve both your heart and muscles. Time based program with 16 levels to choose from. User sets time and
level using (up/down arrows) and ENTER.
(Comfort 2.0)
(Comfort 4.0, 8.1, R8.0)
Warm Up
Seconds
60
60
60
60
30
60
60
Segment
1
2
3
4
5
6
Level 1
1
2
2
3
5
1
Level 2
1
2
2
3
6
2
Level 3
1
2
2
4
7
3
Level 4
1
2
2
5
8
4
Level 5
2
3
5
6
9
5
Level 6
2
3
5
7
10
6
Level 7
2
3
5
8
11
7
Level 8
2
3
5
9
12
8
Level 9
3
4
5
10
13
9
Level 10
3
4
8
11
14
10
10
Level 11
3
6
10
12
15
11
Level 12
3
6
10
13
16
12
12
Warm Up
Seconds
60
60
60
60
30
60
60
Segment
1
2
3
4
5
6
Level 1
1
3
3
4
7
1
Level 2
1
3
3
4
9
3
Level 3
1
3
3
6
10
4
Level 4
1
3
3
7
12
6
Level 5
3
4
7
9
13
7
Level 6
3
4
7
10
15
9
Level 7
3
4
7
12
16
10
10
Level 8
3
4
7
13
18
12
12
Level 9
4
6
7
15
19
13
13
Level 10
4
6
12
16
21
15
15
Level 11
4
9
15
18
22
16
16
Level 12
4
9
15
19
24
18
18
Level 13
7
13
19
21
25
19
19
Level 14
7
13
19
22
27
21
21
Level 15
7
13
19
24
28
22
22
Level 16
7
13
19
25
30
24
24
INTERVALS
Program Segments - Repeat
30
30
60
30
60
60
30
30
7
8
9
10
11
12
13
14
15
1
5
5
1
5
1
1
5
5
2
6
6
2
6
2
2
6
6
3
7
7
3
7
3
3
7
7
4
8
8
4
8
4
4
8
8
5
9
9
5
9
5
5
9
9
6
10
10
6
10
6
6
10
10
7
11
11
7
11
7
7
11
11
8
12
12
8
12
8
8
12
12
9
13
13
9
13
9
9
13
13
14
14
10
14
10
10
14
14
11
15
15
11
15
11
11
15
15
16
16
12
16
12
12
16
16
INTERVALS
Program Segments - Repeat
30
30
60
30
60
60
30
30
7
8
9
10
11
12
13
14
15
1
7
7
1
7
1
1
7
7
3
9
9
3
9
3
3
9
9
4
10
10
4
10
4
4
10
10
6
12
12
6
12
6
6
12
12
7
13
13
7
13
7
7
13
13
9
15
15
9
15
9
9
15
15
16
16
10
16
10
10
16
16
18
18
12
18
12
12
18
18
19
19
13
19
13
13
19
19
21
21
15
21
15
15
21
21
22
22
16
22
16
16
22
22
24
24
18
24
18
18
24
24
25
25
19
25
19
19
25
25
27
27
21
27
21
21
27
27
28
28
22
28
22
22
28
28
30
30
24
30
24
24
30
30
Cool down
60
60
60
60
60
16
17
18
19
20
1
3
2
2
1
2
3
2
2
1
3
4
2
2
1
4
5
2
2
1
5
6
5
3
2
6
7
5
3
2
7
8
5
3
2
8
9
5
3
2
9
10
5
4
3
10
11
8
4
3
11
12
10
6
3
12
13
10
6
3
Cool down
60
60
60
60
60
16
17
18
19
20
1
4
3
3
1
3
4
3
3
1
4
6
3
3
1
6
7
3
3
1
7
9
7
4
3
9
10
7
4
3
10
12
7
4
3
12
13
7
4
3
13
15
7
6
4
15
16
12
6
4
16
18
15
9
4
18
19
15
9
4
19
21
19
13
7
21
22
19
13
7
22
24
19
13
7
24
25
19
13
7
37
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