AFG 18.1AXT - Page 32

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P11 MOUNTAIN CLIMB: Combinations of resistance and incline gradually increase for an effective, climb-simulated workout that
boosts strength and endurance, with 10 levels to choose from.
NOTE: All elevations are listed as a percent of total elevation.
WARM UP PROGRAM SEGMENTS - REPEAT COOL DOWN
TIME 4:00
min 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 4:00 min
LEVEL Segment # 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16
1
Incline 5 10 15 15 15 10 10 10 10 10 10 15 15 15 5 5
Resistance 1 2 4 4 5 5 6 6 6 6 5 5 4 4 3 2
2
Incline 5 15 20 20 20 15 15 15 15 15 15 20 20 20 10 10
Resistance 1 3 6 6 7 7 8 8 8 8 7 7 6 6 3 2
3
Incline 10 15 30 30 30 25 25 25 25 25 25 30 30 30 15 15
Resistance 2 3 7 7 9 9 10 10 10 10 9 9 7 7 3 2
4
Incline 10 20 40 40 40 35 35 35 35 35 35 40 40 40 20 20
Resistance 2 4 8 8 10 10 11 12 12 11 10 10 8 8 3 2
5
Incline 15 15 50 50 50 45 45 45 45 45 45 50 50 50 25 25
Resistance 3 3 9 9 11 11 12 13 13 12 11 11 9 9 4 3
6
Incline 15 20 60 60 60 55 55 55 55 55 55 60 60 60 30 30
Resistance 3 4 10 10 12 12 13 14 14 13 12 12 10 10 4 3
7
Incline 20 20 70 70 70 65 65 65 65 65 65 70 70 70 35 35
Resistance 4 4 11 11 13 13 14 15 15 14 13 13 11 11 5 4
8
Incline 20 25 80 80 80 75 75 75 75 75 75 80 80 80 40 40
Resistance 4 5 12 12 14 14 15 16 16 15 14 14 12 12 5 4
9
Incline 20 25 90 90 90 85 85 85 85 85 85 90 90 90 40 40
Resistance 4 5 13 13 15 15 16 17 17 16 15 15 13 13 5 4
10
Incline 20 25 100 100 100 90 90 90 90 90 90 100 100 100 40 40
Resistance 4 5 14 14 16 16 17 18 18 17 16 16 14 14 5 4