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35
COMPUTER OPERATION
P-8 Valleys
The Valleys program provides a contrasting mix of incline and resistance. The program uses a five minute core during which the
resistance is increased and the incline is reduced over the first three minutes, followed by a reduction in resistance and an
increased incline until the valley repeats itself. This program is designed specifically to contrast the Ramps and Hills programs for
added training variety.
Time :30
:30
:30
:30
:30
:30
:30
:30
:30
:30
:30
:30
:30
:30
:30
:30
:30
:30
Distance Refer to notes
Warm Up Program Segments Cool Down
Resistance 1
2
3
4
1
2
3
4
5 6 7
8
9
10
1
2
3
4
10 4
5
6
8
11
11
16
16
20
20
16
16
11
11
8
6
5
4
9 4
5
6
7
10
10
14
14
18
18
14
14
10
10
7
6
5
4
8 4
5
6
7
9
9
12
12
16
16
12
12
9
9
7
6
5
4
7 3
4
5
7
8
8
10
10
14
14
10
10
8
8
7
5
4
3
6 3
4
5
6
7
7
9
9
12
12
9
9
7
7
6
5
4
3
5 2
3
4
4
6
6
8
8
10
10
8
8
6
6
4
4
3
2
4 2
2
3
3
5
5
6
6
8 8 6
6
5
5
3
3
2
2
3 1
2
2
3
4
4
5
5
6 6 5
5
4
4
3
2
2
1
2 1
1
2
2
3
3
3
3
4 4 3
3
3
3
2
2
1
1
1 1
1
2
2
2
2
3
3
3 3 3
3
2
2
2
2
1
1
Warm Up Program Segments Cool Down
Elevation 1
2
3
4
1
2
3
4
5 6 7
8
9
10
1
2
3
4
10 3
4
5
5
10
10
5
5
1 1 5
5
10
10
5
5
4
3
9 3
4
5
5
10
10
4
4
1 1 4
4
10
10
5
5
4
3
8 3
4
4
4
9
9
4
4
1 1 4
4
9
9
4
4
4
3
7 3
3
4
4
9
9
4
4
1 1 4
4
9
9
4
4
3
3
6 3
3
4
4
8
8
3
3
1 1 3
3
8
8
4
4
3
3
5 3
3
4
4
7
7
3
3
1 1 3
3
7
7
4
4
3
3
4 3
3
4
4
6
6
3
3
1 1 3
3
6
6
4
4
3
3
3 3
3
4
4
5
5
2
2
1 1 2
2
5
5
4
4
3
3
2 3
3
4
4
4
4
2
2
1 1 2
2
4
4
4
4
3
3
1 3
3
4
4
3
3
2
2
1 1 2
2
3
3
4
4
3
3
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