Tredemølle, 4x5 intervall:
2min pause mellom hvert drag (jogg 10.5km/t, stigning 1.5%)
15min oppvarming: 11.0-13.5km/t 1.0%
1) 12.0-12.5km/t 5.0%
2) 12.5-13.0km/t 5.0%
3) 13.0-13.5km/t 5.0%
4) 13.5km/t 5.0%
5) 13.5km/t 5.0%
15min nedtrapping:
5min 12.0km/t 1.5%
5min 11.5km/t 3.0-6.0%
5min 6.5km/t 6.0%
Distanse:
15min 2.83km
45min 9.05km
50min 10.05km
55min 11.05km
60min 11.6km
65min 12.0km
Puls totalt 60min:
Max 180,90%. Avg 152,72%.
Kcal 537
Oppvarming 15min:
Max 158,79%. Avg 141,70%
Intervall 30min:
4min: Max 84%. Avg 79%.
2min: Avg 65%.
4min: Max 87%. Avg 79%.
2min: Avg 69%.
4min: Max 89%. Avg 81%.
2min: Avg 72%.
4min: Max 89%. Avg 82%.
2min: Avg 74%.
4min: Max 90%. Avg 83%.
Nedtrapping 15min:
Max 169,84%. Avg 149,74%.
