Programme : Montagne; Déroulement Du Programme Montagne - Horizon Fitness Adventure 1 Plus Mode D'emploi

PROGRAMME : MONTAGNE
Changements de vitesse et d'inclinaison ; durée d'entraînement de 30 min
warm up 1 2
0.0 0.0 0.0 0.0 0.0 0.5 0.5 0.5 0.5 0.5 0.0 0.0 0.0 0.5 0.5 0.5 0.5 0.0 0.0 0.0 0.5 0.5 0.5 0.5 0.5 0.0 0.0 0.0 0.0 0.0
Level 1 elevation
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
Speed
0.0 0.0 0.0 0.0 0.0 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.0 0.0 0.0 0.0 0.0
Level 2 elevation
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
Speed
0.0 0.0 0.0 0.0 0.0 0.5 0.5 0.5 0.5 0.5 1.0 1.0 1.0 0.5 0.5 0.5 0.5 1.0 1.0 1.0 0.5 0.5 0.5 0.5 0.5 0.0 0.0 0.0 0.0 0.0
Level 3 elevation
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
Speed
0.5 0.5 0.5 0.5 0.5 1.0 1.0 1.0 1.0 1.0 0.5 0.5 0.5 1.0 1.0 1.0 0.5 0.5 0.5 0.5 1.0 1.0 1.0 1.0 1.0 0.5 0.5 0.5 0.5 0.5
Level 4 elevation
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
Speed
0.5 0.5 0.5 0.5 0.5 1.0 1.0 1.0 1.0 1.0 1.0 1.0 1.5 1.5 1.0 1.0 1.0 1.5 1.5 1.0 1.0 1.0 1.0 1.0 1.0 0.5 0.5 0.5 0.5 0.5
Level 5 elevation
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
Speed
0.5 0.5 0.5 0.5 0.5 1.0 1.0 1.0 1.0 1.0 1.5 1.5 1.5 1.0 1.0 1.0 1.0 1.5 1.5 1.5 1.0 1.0 1.0 1.0 1.0 0.5 0.5 0.5 0.5 0.5
Level 6 elevation
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
Speed
1.0 1.0 1.0 1.0 1.0 1.5 1.5 1.0 1.0 1.0 1.5 1.5 1.5 1.0 1.0 1.0 1.0 1.5 1.5 1.5 1.0 1.0 1.0 1.5 1.5 1.0 1.0 1.0 1.0 1.0
Level 7 elevation
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
Speed
1.0 1.0 1.0 1.0 1.0 1.5 1.5 1.5 1.5 1.5 1.5 2.0 2.0 2.0 1.5 1.5 1.5 2.0 2.0 2.0 1.5 1.5 1.5 1.5 1.5 1.0 1.0 1.0 1.0 1.0
Level 8 elevation
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
Speed
1.0 1.0 1.0 1.0 1.0 1.5 1.5 1.5 1.5 2.0 2.0 2.0 2.0 2.5 2.5 2.5 2.5 2.0 2.0 2.0 2.0 1.5 1.5 1.5 1.5 1.0 1.0 1.0 1.0 1.0
Level 9 elevation
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
Speed
1.0 1.0 1.0 1.0 1.0 1.5 1.5 1.5 1.5 2.5 2.5 2.5 2.5 3.0 3.0 3.0 3.0 2.5 2.5 2.5 2.5 1.5 1.5 1.5 1.5 1.0 1.0 1.0 1.0 1.0
Level 10 elevation
4.0 6.4 11.2 12.0 11.2 12.0 14.4 15.2 14.4 15.2 14.4 15.2 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 12.0 11.2 8.0 4.8 4.0
Speed
warm up
1 2
0.0 0.0 0.0 0.0
Level 1 elevation
2.5 3.0 3.0 3.5
Speed
0.0 0.0 0.0 0.0
Level 2 elevation
2.5 3.0 3.0 3.5
Speed
0.0 0.0 0.0 0.0
Level 3 elevation
2.5 3.0 3.5 4.0
Speed
0.5 0.5 0.5 0.5
Level 4 elevation
2.5 3.0 4.0 4.5
Speed
0.5 0.5 0.5 0.5
Level 5 elevation
2.5 3.5 4.5 5.0
Speed
0.5 0.5 0.5 0.5
Level 6 elevation
2.5 3.5 5.0 5.5
Speed
1.0 1.0 1.0 1.0
Level 7 elevation
2.5 3.5 5.5 6.0
Speed
1.0 1.0 1.0 1.0
Level 8 elevation
2.5 4.0 6.0 6.5
Speed
1.0 1.0 1.0 1.0
Level 9 elevation
2.5 4.0 6.5 7.0
Speed
1.0 1.0 1.0 1.0
Level 10 elevation
2.5 4.0 7.0 7.5
Speed
(La durée d'entraînement comporte 4 minutes consacrées à l'échauffement et à la récupération.)
DÉROULEMENT DU PROGRAMME MONTAGNE
3 4 5 6 7 8 9 10 11
3 4 5 6 7 8 9 10 11
0.0 0.5 0.5 0.5 0.5 0.5 0.0 0.0 0.0
3.0 3.5 4.5 5.0 4.5 5.0 4.5 5.0 4.5
0.0 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5
3.0 3.5 5.0 5.5 5.0 5.5 5.0 5.5 5.0
0.0 0.5 0.5 0.5 0.5 0.5 1.0 1.0 1.0
3.5 4.0 5.5 6.0 5.5 6.0 5.5 6.0 5.5
0.5 1.0 1.0 1.0 1.0 1.0 0.5 0.5 0.5
4.0 4.5 6.0 6.5 6.0 6.5 6.0 6.5 6.5
0.5 1.0 1.0 1.0 1.0 1.0 1.0 1.0 1.5
4.5 5.0 6.5 7.0 6.5 7.0 6.5 7.0 6.5
0.5 1.0 1.0 1.0 1.0 1.0 1.5 1.5 1.5
5.0 5.5 7.0 7.5 7.0 7.5 7.0 7.5 7.0
1.0 1.5 1.5 1.0 1.0 1.0 1.5 1.5 1.5
5.5 6.0 7.5 8.0 7.5 8.0 7.5 8.0 7.5
1.0 1.5 1.5 1.5 1.5 1.5 1.5 2.0 2.0
6.0 6.5 8.0 8.5 8.0 8.5 8.0 8.5 8.0
1.0 1.5 1.5 1.5 1.5 2.0 2.0 2.0 2.0
6.5 7.0 8.5 9.0 8.5 9.0 8.5 9.0 8.5
1.0 1.5 1.5 1.5 1.5 2.5 2.5 2.5 2.5
7.0 7.5 9.0 9.5 9.0 9.5 9.0 9.5 9.0
12 13 14 15 16 17 18 19 20
12 13 14 15 16 17 18 19 20
0.5 0.5 0.5 0.5 0.0 0.0 0.0 0.5 0.5
5.0 4.5 5.0 4.5 5.0 4.5 5.0 4.5 5.0
0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5
5.5 5.0 5.5 5.0 5.5 5.0 5.5 5.0 5.5
0.5 0.5 0.5 0.5 1.0 1.0 1.0 0.5 0.5
6.0 5.5 6.0 5.5 6.0 5.5 6.0 5.5 6.0
1.0 1.0 1.0 0.5 0.5 0.5 0.5 1.0 1.0
6.5 6.0 6.5 6.0 6.5 6.0 6.5 6.0 6.5
1.5 1.0 1.0 1.0 1.5 1.5 1.0 1.0 1.0
7.0 6.5 7.0 6.5 7.0 6.5 7.0 6.5 7.0
1.0 1.0 1.0 1.0 1.5 1.5 1.5 1.0 1.0
7.5 7.0 7.5 7.0 7.5 7.0 7.5 7.0 7.5
1.0 1.0 1.0 1.0 1.5 1.5 1.5 1.0 1.0
8.0 7.5 8.0 7.5 8.0 7.5 8.0 7.5 8.0
2.0 1.5 1.5 1.5 2.0 2.0 2.0 1.5 1.5
8.5 8.0 8.5 8.0 8.5 8.0 8.5 8.0 8.5
2.5 2.5 2.5 2.5 2.0 2.0 2.0 2.0 1.5
9.0 8.5 9.0 8.5 9.0 8.5 9.0 8.5 9.0
3.0 3.0 3.0 3.0 2.5 2.5 2.5 2.5 1.5
9.5 9.0 9.5 9.0 9.5 9.0 9.5 9.0 9.5
(système métrique)
21 22 23 24 25 26 cool donw
(unités britanniques)
cool donw
21 22 23 24 25 26
0.5 0.5 0.5 0.0 0.0 0.0 0.0 0.0
4.5 3.5 3.0 3.5 3.0 3.5 3.0 2.5
0.5 0.5 0.5 0.0 0.0 0.0 0.0 0.0
5.0 3.5 3.0 3.5 3.0 3.5 3.0 2.5
0.5 0.5 0.5 0.0 0.0 0.0 0.0 0.0
5.5 4.0 3.5 4.0 3.5 4.0 3.0 2.5
1.0 1.0 1.0 0.5 0.5 0.5 0.5 0.5
6.0 4.5 4.0 4.5 4.0 4.5 3.0 2.5
1.0 1.0 1.0 0.5 0.5 0.5 0.5 0.5
6.5 5.0 4.5 5.0 4.5 4.5 3.0 2.5
1.0 1.0 1.0 0.5 0.5 0.5 0.5 0.5
7.0 5.5 5.0 5.5 5.0 4.5 3.0 2.5
1.0 1.5 1.5 1.0 1.0 1.0 1.0 1.0
7.5 6.0 5.5 6.0 5.5 5.0 3.0 2.5
1.5 1.5 1.5 1.0 1.0 1.0 1.0 1.0
8.0 6.5 6.0 6.5 6.0 5.0 3.0 2.5
1.5 1.5 1.5 1.0 1.0 1.0 1.0 1.0
8.5 7.0 6.5 7.0 6.5 5.0 3.0 2.5
1.5 1.5 1.5 1.0 1.0 1.0 1.0 1.0
9.0 7.5 7.0 7.5 7.0 5.0 3.0 2.5
21