Sprint intervall:
20sek intervall
10sek hvile
3.0%
Tid km/h stigning:
Oppvarming 15min 11.0-13.5
1.0%
Intervall 16.7, 3.0% x6
Pause 1min
Intervall 17.0, 3.0% x6
Pause 1min
Intervall 17.0, 3.0% x6
Pause 1min
Intervall 17.2, 3.0% x6
Nedtrapping
10min: 11.5-12.0, 1.5-3.0%
10min 6.0-6.5 8.0%
15min 2.85km
30min 6.85km
40min 45sek 9.0km
50min 10.10km
Puls totalt:
Avg 154,77%. Max 183,92%. Min 116,58%
Kcal 479
Fat burn % of calories 24%
Puls oppvarming 15min:
Avg 148,74%. Max 166,83%. End 62,81%.
Puls intervall:
Avg 167,84%. Max 183,92%. End 172,86%.
Puls nedtrapping:
Avg 148,74%. Max 177,89%. End 131,66%.
Mage:
Abscoaster: 10kg 20.20.20 x3
(Forward ligt, side lift).
Sittende mage crunch: 60x25, 15x4 65kg
Hengende benhev: 20x4
Knestående magecrunch: 22.5kgx20, 4x15 25kgx2, 22.5x2
