Table des Matières
Publicité
PROGRAMME : ENDURANCE
Changements de vitesse ; durée d'entrainement de 30 min
warm up
1
4.0 4.8 4.8 5.6 4.8 5.6 7.2 8.0 7.2 8.0 7.2 8.0 7.2 8.0 7.2 8.0 7.2 8.0 7.2 8.0 7.2 8.0 7.2 5.6 4.8 5.6 4.8 5.6 4.8 4.0
Level 1
4.0 4.8 4.8 5.6 4.8 5.6 8.0 8.8 8.0 8.8 8.0 8.8 8.0 8.8 8.0 8.8 8.0 8.8 8.0 8.8 8.0 8.8 8.0 5.6 4.8 5.6 4.8 5.6 4.8 4.0
Level 2
4.0 4.8 5.6 6.4 5.6 6.4 8.8 9.6 8.8 9.6 8.8 9.6 8.8 9.6 8.8 9.6 8.8 9.6 8.8 9.6 8.8 9.6 8.8 6.4 5.6 6.4 5.6 6.4 4.8 4.0
Level 3
4.0 4.8 6.4 7.2 6.4 7.2 9.6 10.4 9.6 10.4 9.6 10.4 10.4 10.4 9.6 10.4 9.6 10.4 9.6 10.4 9.6 10.4 9.6 7.2 6.4 7.2 6.4 7.2 4.8 4.0
Level 4
4.0 5.6 7.2 8.0 7.2 8.0 10.4 11.2 10.4 11.2 10.4 11.2 10.4 11.2 10.4 11.2 10.4 11.2 10.4 11.2 10.4 11.2 10.4 8.0 7.2 8.0 7.2 7.2 4.8 4.0
Level 5
4.0 5.6 8.0 8.8 8.0 8.8 11.2 12.0 11.2 12.0 11.2 12.0 11.2 12.0 11.2 12.0 11.2 12.0 11.2 12.0 11.2 12.0 11.2 8.8 8.0 8.8 8.0 7.2 4.8 4.0
Level 6
4.0 5.6 8.8 9.6 8.8 9.6 12.0 12.8 12.0 12.8 12.0 12.8 12.0 12.8 12.0 12.8 12.0 12.8 12.0 12.8 12.0 12.8 12.0 9.6 8.8 9.6 8.8 8.0 4.8 4.0
Level 7
4.0 6.4 9.6 10.4 9.6 10.4 12.8 13.6 12.8 13.6 12.8 13.6 12.8 13.6 12.8 13.6 12.8 13.6 12.8 13.6 12.8 13.6 12.8 10.4 9.6 10.4 9.6 8.0 4.8 4.0
Level 8
4.0 6.4 10.4 11.2 10.4 11.2 13.6 14.4 13.6 14.4 13.6 14.4 13.6 14.4 13.6 14.4 13.6 14.4 13.6 14.4 13.6 14.4 13.6 11.2 10.4 11.2 10.4 8.0 4.8 4.0
Level 9
4.0 6.4 11.2 12.0 11.2 12.0 14.4 15.2 14.4 15.2 14.4 13.6 14.4 15.2 14.4 15.2 14.4 15.2 14.4 15.2 14.4 15.2 14.4 12.0 11.2 10.4 9.6 8.0 4.8 4.0
Level 10
warm up
1
2.5 3.0 3.0 3.5 3.0 3.5 4.5 5.0 4.5 5.0 4.5 5.0 4.5 5.0 4.5 5.0 4.5 5.0 4.5 5.0 4.5 5.0 4.5 3.5 3.0 3.5 3.0 3.5 3.0 2.5
Level 1
2.5 3.0 3.0 3.5 3.0 3.5 5.0 5.5 5.0 5.5 5.0 5.5 5.0 5.5 5.0 5.5 5.0 5.5 5.0 5.5 5.0 5.5 5.0 3.5 3.0 3.5 3.0 3.5 3.0 2.5
Level 2
2.5 3.0 3.5 4.0 3.5 4.0 5.5 6.0 5.5 6.0 5.5 6.0 5.5 6.0 5.5 6.0 5.5 6.0 5.5 6.0 5.5 6.0 5.5 4.0 3.5 4.0 3.5 4.0 3.0 2.5
Level 3
2.5 3.0 4.0 4.5 4.0 4.5 6.0 6.5 6.0 6.5 6.0 6.5 6.5 6.5 6.0 6.5 6.0 6.5 6.0 6.5 6.0 6.5 6.0 4.5 4.0 4.5 4.0 4.5 3.0 2.5
Level 4
2.5 3.5 4.5 5.0 4.5 5.0 6.5 7.0 6.5 7.0 6.5 7.0 6.5 7.0 6.5 7.0 6.5 7.0 6.5 7.0 6.5 7.0 6.5 5.0 4.5 5.0 4.5 4.5 3.0 2.5
Level 5
2.5 3.5 5.0 5.5 5.0 5.5 7.0 7.5 7.0 7.5 7.0 7.5 7.0 7.5 7.0 7.5 7.0 7.5 7.0 7.5 7.0 7.5 7.0 5.5 5.0 5.5 5.0 4.5 3.0 2.5
Level 6
2.5 3.5 5.5 6.0 5.5 6.0 7.5 8.0 7.5 8.0 7.5 8.0 7.5 8.0 7.5 8.0 7.5 8.0 7.5 8.0 7.5 8.0 7.5 6.0 5.5 6.0 5.5 5.0 3.0 2.5
Level 7
2.5 4.0 6.0 6.5 6.0 6.5 8.0 8.5 8.0 8.5 8.0 8.5 8.0 8.5 8.0 8.5 8.0 8.5 8.0 8.5 8.0 8.5 8.0 6.5 6.0 6.5 6.0 5.0 3.0 2.5
Level 8
2.5 4.0 6.5 7.0 6.5 7.0 8.5 9.0 8.5 9.0 8.5 9.0 8.5 9.0 8.5 9.0 8.5 9.0 8.5 9.0 8.5 9.0 8.5 7.0 6.5 7.0 6.5 5.0 3.0 2.5
Level 9
2.5 4.0 7.0 7.5 7.0 7.5 9.0 9.5 9.0 9.5 9.0 8.5 9.0 9.5 9.0 9.5 9.0 9.5 9.0 9.5 9.0 9.5 9.0 7.5 7.0 6.5 6.0 5.0 3.0 2.5
Level 10
(La durée d'entraînement comporte 4 minutes consacrées à l'échauffement et à la récupération.)
DÉROULEMENT DU PROGRAMME ENDURANCE
2
3
4
5
6
7
8
9
10
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
11
12
13
14
15
16
17
18
19
(système métrique)
cool donw
20
21
22
23
24
25
26
(unités britanniques)
20
21
22
23
24
25
26
cool donw
19
Publicité
Table des Matières
