AFG 4.1AE - Page 35

Pll MOUNTAIN CLIMB (4.1AE ONLY): 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.
LEVEL 3 4 5 6 7 8 9 10 11 12
1 15 15 15 10 10 10 10 10 10 15
4 4 5 5 6 6 6 6 5 5
2 20 20 20 15 15 15 15 15 15 20
6 6 7 7 8 8 8 8 7 7
3 30 30 30 25 25 25 25 25 25 30
7 7 9 9 10 10 10 10 9 9
4 40 40 40 35 35 35 35 35 35 40
8 8 10 10 11 12 12 11 10 10
5 50 50 50 45 45 45 45 45 45 50
9 9 11 11 12 13 13 12 11 11
60 60 60 55 55 55 55 55 55 60
6 10 10 12 12 13 14 14 13 12 12
70 70 70 65 65 65 65 65 65 70
7 11 11 13 13 14 15 15 14 13 13
80 80 80 75 75 75 75 75 75 80
8 12 12 14 14 15 16 16 15 14 14
90 90 90 85 85 85 85 85 85 90
9 13 13 15 15 16 17 17 16 15 15
10 100 100 100 90 90 90 90 90 90 100
14 14 16 16 17 18 18 17 16 16
TIME
Segment #
Incline
Resistance
Incline
Resistance
Incline
Resistance
Incline
Resistance
Incline
Resistance
Incline
Resistance
Incline
Resistance
Incline
Resistance
Incline
Resistance
Incline
Resistance
WARM UP PROGRAM SEGMENTS-REPEAT
4:0OMEN 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00
1 2 13 14
5 10 15 15
1 2 4 4
5 15 20 20
1 3 6 6
10 15 30 30
2 ' 3 7 7
10 20 40 40
2 4 8 8
15 15 50 50
3 3 9 9
15 20 60 60
3 4 10 10
20 20 70 70
4 4 11 11
20 25 80 80
4 5 12 12
20 25 90 90
4 5 13 13
20 25 100 100
4 5 14 14
COOL DOWN
4:00 M_,_
15 16
5 5
3 2
10 10
3 2
15 15
3 2
20 20
3 2
25 25
4 3
30 30
4 3
35 35
5 4
40 40
5 4
40 40
5 4
40 40
5 4