AFG 4.1AE - Page 31

P6 REVERSE TRAIN: Alternate forward (F) and backward (R) pedaling at varying resistance levels for a challenging workout
that builds greater lower body and core strength, with 16 levels to choose from.
WARM-UP F
TIME 4 minutes 30
LEVEL 1 2 3 4 5
1
2
3
4
5
6
7
8
9
10
II
12
13
14
15
16
R F R F R F R F R F
60 90 60 90 45 60 45 90 90 30
6 7 8 9 10 11 12 13 14 15
2 3 1 2 3 1 2 3 1 2
3 4 2 3 4 2 3 4 2 3
4 5 3 4 5 3 4 5 3 4
5 6 4 5 6 4 5 6 4 5
6 7 5 6 7 5 6 7 5 6
7 8 6 7 8 6 7 8 6 7
8 9 7 8 9 7 8 9 7 8
9 10 8 9 10 8 9 10 8 9
10 11 9 10 11 9 10 11 9 10
11 12 10 11 12 10 11 12 10 11
12 13 11 12 13 11 12 13 II 12
13 14 12 13 14 12 13 14 12 13
14 15 13 14 15 13 14 15 13 14
15 16 14 15 16 14 15 16 14 15
16 17 15 16 17 15 16 17 15 16
17 18 16 17 18 16 17 18 16 17
1 ' 1 ' 1 2 3
1 ' 1 ' 1 2 4
1 1 ' 1 2 5
1 1 ' 1 3 6
1 2 3 3 7
1 2 ' 3 4 8
1 2 3 4 9
1 2 3 5 10
1 1 ' 1 2 11
1 1 ' 1 2 12
2 2 2 3 13
3 3 3 4 14
3 4 4 5 15
3 4 5 6 16
3 5 6 7 17
4 6 ' 7 8 18
R COOL-DOWN
30 4 minutes
16 17 18 19 20
3 2 1 1 1
4 2 1 1 1
5 2 1 1 1
6 3 1 1 1
7 3 3 2 ' 1
8 4 3 2 1
9 4 3 2 1
10 5 3 2 1
11 2 1 1 1
12 2 1 1 1
13 2 1 1 1
14 3 1 1 1
15 3 3 2 1
16 4 3 2 1
17 4 3 2 1
18 5 3 2 1