Sprintinervall:
15min oppvarming
40sek arbeid, 20sek hvile
puls gjennomsnitt: Max 189,94%. Avg 169,84%
kcal - 525
15min, oppvarming: Max 171,85%. Avg 154,77%.
30min, sprintintervall: Max 189,94%. Avg 177,88%.
15min, avslutning: Max 187,93%. Avg 136,68%.
Tid km/h gradient
0-1.5 6.2 3.0%
1.5 11.0 1.0%
5 11.5
10 12.0
12.5 12-14
15 16.0
16 16.5
17 17.0
30min 7.0km
40 17.5
43 18.0
45min 11.40km
45 12.0
50min 12.43
55min 13.40
55 6.0 6.0%
60min 14.0km
1028 kcal
29 49 = 200meter på 17.0km/h
Planke: 1.5min, 30sek pause, 1.5min
Sideplanke: 30x2
Situps benk: 30+30+30
Situps skrå: 30+30
