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P6 Interval 1:2
The Interval 1:2 program uses a 1:2 work to rest ratio. It is designed for high resistance training with
longer rest periods than the 1:1 program. Users will face a high level of resistance for thirty-seconds
followed by a one minute recuperation period before performing the interval again. The elevation remains
constant throughout the program. See table and Figure 6.
Interval 1:2
Time
:30
:30
Warm Up
1
2
Resistance
10
35
45
9
35
40
8
30
40
7
30
35
6
25
35
5
25
30
4
20
25
3
20
25
2
15
20
1
10
15
Warm Up
1
2
Elevation
10
8
9
8
8
8
7
8
6
8
5
8
4
8
3
8
2
8
1
8
Cybex Arc Trainer 750A/750AT Owner's Manual
Repeat
:30
:30
:30
Program Segments
3
4
1
55
65
70
50
60
65
50
55
60
45
50
55
40
45
50
35
40
45
30
35
40
30
30
35
25
30
30
20
20
25
Program Segments
3
4
1
8
12
16
20
8
12
16
20
8
12
12
16
8
12
12
16
8
12
12
16
8
8
12
12
8
8
8
12
8
8
8
12
8
8
8
8
8
8
8
8
:30
:30
:30
:30
Cool Down
2
3
1
2
45
45
40
35
40
40
35
30
35
35
30
25
30
30
30
25
30
30
30
25
25
25
25
20
25
25
25
20
20
20
20
15
20
20
20
15
15
15
15
15
Cool Down
2
3
1
2
20
20
16
12
20
20
16
12
16
16
12
12
16
16
12
12
16
16
12
12
12
12
12
8
12
12
8
8
12
12
8
8
8
8
8
8
8
8
8
8
:30
:30
3
4
30
20
25
15
20
15
20
10
20
10
15
10
15
10
10
10
10
5
10
5
3
4
8
4
8
4
8
4
8
4
8
4
8
4
8
4
8
4
8
4
8
4
Program Overviews
Page B-11
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