THE STUDIO

Build your own program

A warm-up, up to three sets of reps, rests between them and a cool-down. Press Build and it becomes a link that plays with the same voice and tones as the stations. If your association publishes its fitness standard, enter its times here and rehearse them.

Name (optional)

Warm-up, minutes Cool-down, minutes

SET 1

Reps Work Work, seconds Recovery Recovery, seconds Rest after the set, seconds

SET 2 (optional)

Reps Work Work, seconds Recovery Recovery, seconds Rest after the set, seconds

SET 3 (optional)

Reps Work Work, seconds Recovery Recovery, seconds Rest after the set, seconds

"Mechanics" calls forward, back, left, right or stop every five seconds. A rest after the last set is skipped. Longest program: 2 hours.

w	Warm-up
j	Jog
r	Run
t	Tempo
s	Sprint
k	Walk
b	Backpedal
l	Side-step
m	Mechanics
h	Rest
c	Cool-down