Sprintintervall:
20sek arbeid
10sek hvile
x 20 intervaller
15min oppvarming:
11.0-13.0 km/t, 1.0% gradient
Intervall:
5min:
18km/t 1.5%
17.0/t 1.5%
Pause 5min
11.0-12.0 1.5%
Intervall:
5min:
17.5km/t 1.5%
Nedtrapping:
10min ->
15min 2.85km
20min 4.30km
25min 5.25km
30min 6.77km
40min 8.87km
Puls 30min: Max 181,90%. Avg 152,76%.
Kcal 290
Roing 1000m
Hastighet 6
Tid 4.20
2:09.7 ave/500m
