Hurtig langkjøring tredemølle:
30min 5.45km
56.08 11.0km
60min 11.80km
61min 12.0km
80min 14.0km
kcal 1100
puls: max 187,93%. avg 160,79%.
kcal 534
tid km/h gradient
0 6.0 3.0%
2 10.5 1.0%
4 10.6
5 10.7
6 10.8
7 10.9
8 11.0
15 11.1
17.5 11.2
20 11.3
22.5 11.4
25 11.5
30 11.6
32.5 11.7
35 11.8
37.5 11.9
40 12.0
42.5 12.5
45 13.0
47.5 13.5
50 14.0
51 14.1
52 14.2
53 14.3
53.5 14.5
54 15.0
54.5 15.5
55 16.0
55.5 16.5-17.0
56.08 11.0km
57 11.0 6.0%
59 11.5 6.0%
61mi 12.0km!!!
61 6.0 6.0%
65 6.0 12.0%
80min 14.0km
kcal 1100
Styrke mage:
planke 2min x2
Sidehev 20+20 x2
Magehev 15x3
Situps 20+20
