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9-Hole Golf Course 18-Hole Golf Course
Total
Distance
Segment 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18
Tee 1
Incline 0.0 1.0 2.0 3.0 2.5 1.0 2.0 2.5 1.5
757m /
2482 ft.
Distance 309 359 283 256 113 387 91 351 333
Tee 2
Incline 0.0 1.0 2.0 3.0 2.5 1.0 2.0 2.5 1.5
876m /
2875 ft.
Distance 331 427 330 295 129 466 97 369 431
Tee 3
Incline 0.0 1.0 2.0 3.0 2.5 1.0 2.0 2.5 1.5
915m /
3003 ft.
Distance 345 460 337 308 142 484 97 389 441
Tee 4
Incline 0.0 1.0 2.0 3.0 2.5 1.0 2.0 2.5 1.5
990m /
3250 ft.
Distance 376 502 374 327 187 500 106 416 462
Tee 5
Incline 0.0 1.0 2.0 3.0 2.5 1.0 2.0 2.5 1.5 3.5 2.5 2.0 4.0 2.5 3.0 2.0 5.0 2.0
1584 m /
5198 ft.
Distance 309 359 283 256 113 387 91 351 333 301 301 165 288 434 312 310 150 455
Tee 6
Incline 0.0 1.0 2.0 3.0 2.5 1.0 2.0 2.5 1.5 3.5 2.5 2.0 4.0 2.5 3.0 2.0 5.0 2.0
1864 m /
6116 ft.
Distance 331 427 330 295 129 466 97 369 431 407 339 179 368 548 349 376 166 509
Tee 7
Incline 0.0 1.0 2.0 3.0 2.5 1.0 2.0 2.5 1.5 3.5 2.5 2.0 4.0 2.5 3.0 2.0 5.0 2.0
1946 m/
6348 ft.
Distance 345 460 337 308 142 484 97 389 441 413 349 187 376 560 373 383 172 532
Tee 8
Incline 0.0 1.0 2.0 3.0 2.5 1.0 2.0 2.5 1.5 3.5 2.5 2.0 4.0 2.5 3.0 2.0 5.0 2.0
2053 m /
6737 ft.
Distance 376 502 374 327 187 500 106 416 462 430 373 201 393 572 396 401 178 543
6) GoLf CoURSE: Simulates various inclines and yardages for holes on a golf course, with four 9-hole courses and four 18-hole
courses. Distance-based goal.
7) fooT HILLS: Simulates a hill ascent and descent. This program helps tone muscle and improve cardiovascular ability. Incline
changes and segments repeat every 30 seconds.
Segment Warm Up 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 Cool Down
Time 4:00
min
Each segment is 30 seconds 4:00
min
Level 1 0.0 0.5 0.0 0.5 1.0 3.0 1.0 3.0 2.0 3.0 2.0 3.5 2.0 3.0 2.0 3.0 1.0 3.0 1.0 0.5 0.0
Level 2 0.0 0.5 0.0 0.5 1.0 3.0 2.0 3.0 2.0 3.0 2.5 3.5 2.5 3.0 2.0 3.0 2.0 3.0 1.0 0.5 0.0
Level 3 0.5 1.0 0.5 1.0 1.5 3.5 1.5 3.5 2.5 3.5 2.5 4.0 2.5 3.5 2.5 3.5 1.5 3.5 1.5 1.0 0.5
Level 4 0.5 1.0 0.5 1.0 1.5 3.5 2.5 3.5 2.5 3.5 3.0 4.0 3.0 3.5 2.5 3.5 2.5 3.5 1.5 1.0 0.5
Level 5 1.0 1.5 1.0 1.5 2.0 4.0 2.0 4.0 3.0 4.0 3.0 4.5 3.0 4.0 3.0 4.0 2.0 4.0 2.0 1.5 1.0
Level 6 1.0 1.5 1.0 1.5 2.0 4.0 3.0 4.0 3.0 4.0 3.5 4.5 3.5 4.0 3.0 4.0 3.0 4.0 2.0 1.5 1.0
Level 7 1.5 2.0 1.5 2.0 2.5 4.5 2.5 4.5 3.5 4.5 3.5 5.0 3.5 4.5 3.5 4.5 2.5 4.5 2.5 2.0 1.5
Level 8 1.5 2.0 1.5 2.0 2.5 4.5 3.5 4.5 3.5 4.5 4.0 5.0 4.0 4.5 3.5 4.5 3.5 4.5 2.5 2.0 1.5
Level 9 2.0 2.5 2.0 2.5 3.0 5.0 3.0 5.0 4.0 5.0 4.0 5.5 4.0 5.0 4.0 5.0 3.0 5.0 3.0 2.5 2.0
Level 10 2.0 2.5 2.0 2.5 3.0 5.0 4.0 5.0 4.0 5.0 4.5 5.5 4.5 5.0 4.0 5.0 4.0 5.0 3.0 2.5 2.0
23


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