Table des Matières
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Les langues disponibles
PROGRAM CHARTS
SPEED INTERVALS - SPEED ONLY
Segment
Warm Up
1
Time
4
90
min
Level 1
1.0
1.5
2.0
Level 2
1.0
1.5
2.0
Level 3
1.3
1.9
2.5
Level 4
1.3
1.9
2.5
Level 5
1.5
2.3
3.0
Level 6
1.5
2.3
3.0
Level 7
1.8
2.6
3.5
Level 8
1.8
2.6
3.5
Level 9
2.0
3.0
4.0
Level 10
2.0
3.0
4.0
Segment
Warm Up
1
Time
4
30
min
sec
Level 1
1.0
1.5
2.0
Level 2
1.3
1.9
2.5
Level 3
1.5
2.3
3.0
Level 4
1.8
2.6
3.5
Level 5
2.0
3.0
4.0
Level 6
2.3
3.4
4.5
Level 7
2.5
3.8
5.0
Level 8
2.8
4.1
5.5
Level 9
3.0
4.5
6.0
Level 10
3.3
4.9
6.5
Level 11
3.0
4.5
7.0
Level 12
3.3
4.9
7.5
2
Cool Down
30
4
sec
sec
min
4.0
1.5
1.0
4.5
1.5
1.0
5.0
1.9
1.3
5.5
1.9
1.3
6
2.3
1.5
6.5
2.3
1.5
7.0
2.6
1.8
7.5
2.6
1.8
8.0
3.0
2.0
8.5
3.0
2.0
ENDURANCE INTERVALS - SPEED ONLY
2
3
4
5
30
30
30
30
sec
sec
sec
sec
2.5
3.0
3.5
4.0
3.0
3.5
4.0
4.5
3.5
4.0
4.5
5.0
4.0
4.5
5.0
5.5
4.5
5.0
5.5
6.0
5.0
5.5
6.0
6.5
5.5
6.0
6.5
7.0
6.0
6.5
7.0
7.5
6.5
7.0
7.5
8.0
7.0
7.5
8.0
8.5
7.5
8.0
8.5
9.0
8.0
8.5
9.0
9.5
PEAK INTERVALS - SPEED AND INCLINE CHANGES
Segment
Warm Up
Time
4
90
min
Speed
1.0
1.5
Level 1
Incline
1.0
1.5
Speed
1.0
1.5
Level 2
Incline
1.5
2.5
Speed
1.3
1.9
Level 3
Incline
2.0
3.0
Speed
1.3
1.9
Level 4
Incline
2.0
3.0
Speed
1.5
2.3
Level 5
Incline
2.5
3.5
Speed
1.5
2.3
Level 6
Incline
2.5
3.5
Speed
1.8
2.6
Level 7
Incline
2.5
4.0
Speed
1.8
2.6
Level 8
Incline
3.0
4.0
Speed
2.0
3.0
Level 9
Incline
3.0
4.5
Speed
2.0
3.0
Level 10
Incline
3.0
4.5
6
7
8
Cool Down
30
30
30
4
sec
sec
sec
min
3.5
3.0
2.5
2.3
1.5
4.0
3.5
3.0
2.6
1.8
4.5
4.0
3.5
3.0
2.0
5.0
4.5
4.0
3.4
2.3
5.5
5.0
4.5
3.8
2.5
6.0
5.5
5.0
4.1
2.8
6.5
6.0
5.5
4.5
3.0
7.0
6.5
6.0
4.9
3.3
7.5
7.0
6.5
5.3
3.5
8.0
7.5
7.0
5.6
3.8
8.5
8.0
7.5
5.3
3.5
9.0
8.5
8.0
5.6
3.8
1
2
Cool Down
30
4
sec
sec
min
2.0
4.0
1.5
1.0
0.5
1.5
1.5
0.0
2.0
4.5
1.5
1.0
3.0
6.5
2.5
1.5
2.5
5.0
1.9
1.3
4.0
7.5
3.0
2.0
2.5
5.5
1.9
1.3
4.0
8.5
3.0
2.0
3.0
6.0
2.3
1.5
4.5
9.0
3.5
2.5
3.0
6.5
2.3
1.5
4.5
10.0
3.5
2.5
3.5
7.0
2.6
1.8
5.5
10.5
4.0
3.0
3.5
7.5
2.6
1.8
5.5
11.5
4.0
3.0
4.0
8.0
3.0
2.0
6.0
12.0
5.0
3.0
4.0
8.5
3.0
2.0
6.0
12.0
5.0
3.0
15
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