Sprintintervall 40/20:
Oppvarming 11.0-14.0km/t
Intervall:
40/20 x5 17.5km/t
40/20 x5 17.8km/t
40/20 x5 17.8-18.0km/t
Nedtrapping 15min
5min 12.0km/t, 1.0%
10min 12.0km/t 3.0%
5min 11.5-11.8km/t 3.0%
10min 6.5km/t 8.5%
Distanse:
15min 2.90km
30min 7.35km
45min 10.4km
50min 11.4km
60min 12.4km
Puls total 60min:
Avg 154,77%. Max 224,112%. Min 44,22%.
Calories 572
Fat burn of calories 23%
Puls oppvarming 15min:
Avg 141,71%
Puls intervall 20min:
Avg 171,86%. Max 203,102%. End 172,86%.
Puls nedtrapping 25min:
Avg 149,75%. Max 172,86%. End 125,63%.
Mage:
(1) Liggende magecrunch: 6.25kg 20x4
(2) Hengende benhev 90grader: 20x4
(1) Båten
(2) Liggende benhev: 20x3
Sittende mage crunch: 36kgx30, 4x15 45kg, 32kgxmaks
