AFG 4.1AE - Workout Programs

PROGRAM INFORMATION
NOTE: If resistance or incline are changed during your workout, the remaining segments will be affected accordingly.
P1 MANUAL: Manually adjust your resistance and incline levels as you work out toward a time-based goal.
P2 INTERVALS: Alternating levels of resistance build endurance in this time-based workout with 16 levels to choose from.
TIME
LEVEL
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
WARM-UP PROGRAM SEGMENTS - REPEAT COOL-DOWN
4 minutes 30 60 60 30 30 60 30 60 60 30 30 60 4 minutes
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20
1 2 2 3 5 1 1 5 5 1 5 1 1 5 5 1 3 2 2 1
1 2 2 3 6 2 2 6 6 2 6 2 2 6 6 2 3 2 2 1
1 2 2 4 7 3 3 7 7 3 7 3 3 7 7 3 4 2 2 1
1 2 2 5 8 4 4 8 8 4 8 4 4 8 8 4 5 2 2 1
2 3 5 6 9 5 5 9 9 5 9 5 5 9 9 5 6 5 3 2
2 3 5 7 10 6 6 10 10 6 10 6 6 10 10 6 7 5 3 2
2 3 5 8 11 7 7 11 11 7 11 7 7 11 11 7 8 5 3 2
2 3 5 9 12 8 8 12 12 8 12 8 8 12 12 8 9 5 3 2
3 4 5 10 13 9 9 13 13 9 13 9 9 13 13 9 10 5 4 3
3 4 8 11 14 10 10 14 14 10 14 10 10 14 14 10 11 8 4 3
3 6 10 12 15 11 11 15 15 11 15 11 11 15 15 11 12 10 6 3
3 6 10 13 16 12 12 16 16 12 16 12 12 16 16 12 13 10 6 3
5 9 13 14 17 13 13 17 17 13 17 13 13 17 17 13 14 13 9 5
5 9 13 15 18 14 14 18 18 14 18 14 14 18 18 14 15 13 9 5
5 9 13 16 19 15 15 19 19 15 19 15 15 19 19 15 16 13 9 5
5 9 13 17 20 16 16 20 20 16 20 16 16 20 20 16 17 13 9 5