AFG 7.3AT - Page 25

25
5.3AT
11) THE TOUR: Get the ultimate cardio
workout as you gradually build to a high
pace and elevation with 10 challenge
levels. Time-based goal.
12) MAX CARDIO: Keep burning fat long
after your workout with high- and low-
intensity intervals that keep the heart
rate up while improving endurance and
conditioning.
THE TOUR - INCLINE ONLY
Segment Warm Up Program Segments - Repeat Cool Down
Seconds 4:00 min 60 60 60 60 60 60 60 60 60 60 60 60 4:00 min
Level 1 1 1 1 1 3 3 3 3 4 4 4 4 3 3 3 3 2 2 1 1
Level 2 1 1 2 2 4 4 4 4 5 5 5 5 4 4 4 4 2 2 1 1
Level 3 1 1 2 2 4 4 6 6 6 6 6 6 6 6 4 4 2 2 1 1
Level 4 1 1 3 3 5 5 6 6 7 8 8 7 6 6 5 5 2 2 1 1
Level 5 2 2 2 2 6 6 7 7 8 8 8 8 7 7 6 6 3 3 2 2
Level 6 2 2 3 3 6 6 8 8 8 9 9 8 8 8 6 6 3 3 2 2
Level 7 3 3 3 3 7 7 8 8 9 9 9 9 8 8 7 7 3 3 3 3
Level 8 3 3 3 3 8 8 9 9 9 10 10 9 9 9 8 8 3 3 3 3
Level 9 3 3 3 3 8 8 9 9 10 11 12 10 9 9 8 8 3 3 3 3
Level 10 3 3 3 3 9 9 10 10 11 12 12 12 10 10 9 9 3 3 3 3
MAX CARDIO - INCLINE ONLY
Segment Warm Up Program Segments - Repeat Cool Down
Seconds 4:00 min 90 30 90 30 90 30 90 30 4:00 min
Level 1 1 1 1 1 2 3 3 4 4 5 6 6 2 2 1 1
Level 2 1 1 1 1 1 2 1 2 1 4 1 4 2 2 1 1
Level 3 1 1 2 2 1 3 1 3 1 4 1 4 2 2 1 1
Level 4 1 1 2 2 2 4 2 4 2 5 2 5 2 2 1 1
Level 5 1 1 3 3 3 6 3 6 3 6 3 6 3 3 2 2
Level 6 2 2 2 2 4 7 4 7 4 8 4 8 3 3 2 2
Level 7 2 2 3 3 5 8 5 8 6 9 6 9 3 3 3 3
Level 8 3 3 3 3 6 9 6 9 6 9 6 9 3 3 3 3
Level 9 3 3 3 3 6 9 6 9 7 10 7 10 3 3 3 3
Level 10 3 3 3 3 8 10 8 10 8 11 8 11 3 3 3 3