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  6. Manuel d'instructions

Matrix Xur Manuel D'instructions page 14

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PROGRAM CHARTS
SPRINT 8 - A50
WARM
SEGMENT
1
2
UP
TIME
3:00
0:30 1:30 0:30 1:30 0:30 1:30 0:30 1:30 0:30 1:30 0:30 1:30 0:30 1:30 0:30
Resistance
1
3
1
3
1
4
Level 1
Incline
0
30
0
30
0
30
Resistance
1
4
1
4
1
5
Level 2
Incline
0
30
0
30
0
30
Resistance
1
5
1
5
1
6
Level 3
Incline
0
30
0
30
0
30
Resistance
1
6
1
6
1
7
Level 4
Incline
0
30
0
30
0
30
Resistance
1
7
1
7
1
8
Level 5
Incline
0
30
0
30
0
30
Resistance
2
8
2
8
2
9
Level 6
Incline
0
40
0
40
0
40
Resistance
2
9
2
9
2
10
Level 7
Incline
0
40
0
40
0
40
Resistance
2
10
2
10
2
11
Level 8
Incline
0
40
0
40
0
40
Resistance
2
11
2
11
2
12
Level 9
Incline
0
40
0
40
0
40
Resistance
2
12
2
12
2
13
Level 10
Incline
0
40
0
40
0
40
Resistance
2
13
2
13
2
14
Level 11
Incline
0
50
0
50
0
50
Resistance
2
14
2
14
2
15
Level 12
Incline
0
50
0
50
0
50
Resistance
2
15
2
15
2
16
Level 13
Incline
0
50
0
50
0
50
Resistance
2
16
2
16
2
17
Level 14
Incline
0
50
0
50
0
50
Resistance
2
17
2
17
2
18
Level 15
Incline
0
50
0
50
0
50
Resistance
3
18
3
18
3
19
Level 16
Incline
0
60
0
60
0
60
Resistance
3
19
3
19
3
20
Level 17
Incline
0
60
0
60
0
60
Resistance
3
20
3
20
3
21
Level 18
Incline
0
60
0
60
0
60
Resistance
3
21
3
21
3
22
Level 19
Incline
0
60
0
60
0
60
Resistance
3
22
3
22
3
23
Level 20
Incline
0
60
0
60
0
60
COOL
3
4
5
6
7
8
DOWN
2:30
1
4
1
6
1
6
1
6
1
6
0
30
0
30
0
30
0
30
0
30
1
5
1
7
1
7
1
7
1
7
0
30
0
30
0
30
0
30
0
30
1
6
1
8
1
8
1
8
1
8
0
30
0
30
0
30
0
30
0
30
1
7
1
9
1
9
1
9
1
9
0
30
0
30
0
30
0
30
0
30
1
8
1
10
1
10
1
10
1
10
0
30
0
30
0
30
0
30
0
30
2
9
2
11
2
11
2
11
2
11
0
40
0
40
0
40
0
40
0
40
2
10
2
12
2
12
2
12
2
12
0
40
0
40
0
40
0
40
0
40
2
11
2
13
2
13
2
13
2
13
0
40
0
40
0
40
0
40
0
40
2
12
2
14
2
14
2
14
2
14
0
40
0
40
0
40
0
40
0
40
2
13
2
15
2
15
2
15
2
15
0
40
0
40
0
40
0
40
0
40
2
14
2
16
2
16
2
16
2
16
0
50
0
50
0
50
0
50
0
50
2
15
2
17
2
17
2
17
2
17
0
50
0
50
0
50
0
50
0
50
2
16
2
18
2
18
2
18
2
18
0
50
0
50
0
50
0
50
0
50
2
17
2
19
2
19
2
19
2
19
0
50
0
50
0
50
0
50
0
50
2
18
2
20
2
20
2
20
2
20
0
50
0
50
0
50
0
50
0
50
3
19
3
21
3
21
3
21
3
21
0
60
0
60
0
60
0
60
0
60
3
20
3
22
3
22
3
22
3
22
0
60
0
60
0
60
0
60
0
60
3
21
3
23
3
23
3
23
3
23
0
60
0
60
0
60
0
60
0
60
3
22
3
24
3
24
3
24
3
24
0
60
0
60
0
60
0
60
0
60
3
23
3
25
3
25
3
25
3
25
0
60
0
60
0
60
0
60
0
60
ENGLISH
SPRINT 8 - A30
WARM
SEGMENT
UP
TIME
3:00
1
Resistance
1
Level 1
0
Incline
0
1
Resistance
1
Level 2
0
Incline
0
1
Resistance
1
Level 3
0
Incline
0
1
Resistance
1
Level 4
0
Incline
0
1
Resistance
1
Level 5
0
Incline
0
2
Resistance
2
Level 6
0
Incline
0
2
Resistance
2
Level 7
0
Incline
0
2
Resistance
2
Level 8
0
Incline
0
2
Resistance
2
Level 9
0
Incline
0
2
Resistance
2
Level 10
0
Incline
0
2
Resistance
2
Level 11
0
Incline
0
2
Resistance
2
Level 12
0
Incline
0
2
Resistance
2
Level 13
0
Incline
0
2
Resistance
2
Level 14
0
Incline
0
2
Resistance
2
Level 15
0
Incline
0
3
Resistance
3
Level 16
0
Incline
0
3
Resistance
3
Level 17
0
Incline
0
3
Resistance
3
Level 18
0
Incline
0
3
Resistance
3
Level 19
0
Incline
0
3
Resistance
3
Level 20
0
Incline
0
14
1
2
3
4
5
6
0:30 1:30 0:30 1:30 0:30 1:30 0:30 1:30 0:30 1:30 0:30 1:30 0:30 1:30 0:30
2
1
2
1
2
1
2
1
3
1
3
30
0
30
0
30
0
30
0
30
0
30
2
1
2
1
3
1
3
1
4
1
4
30
0
30
0
30
0
30
0
30
0
30
3
1
3
1
4
1
4
1
5
1
5
30
0
30
0
30
0
30
0
30
0
30
4
1
4
1
5
1
5
1
6
1
6
30
0
30
0
30
0
30
0
30
0
30
4
1
4
1
5
1
5
1
6
1
6
40
0
40
0
40
0
40
0
40
0
40
5
2
5
2
6
2
6
2
6
2
6
40
0
40
0
40
0
40
0
40
0
40
6
2
6
2
6
2
6
2
7
2
7
40
0
40
0
40
0
40
0
40
0
40
6
2
6
2
7
2
7
2
8
2
8
40
0
40
0
40
0
40
0
40
0
40
6
2
6
2
7
2
7
2
8
2
8
50
0
50
0
50
0
50
0
50
0
50
7
2
7
2
8
2
8
2
9
2
9
50
0
50
0
50
0
50
0
50
0
50
8
2
8
2
9
2
9
2
10
2
10
50
0
50
0
50
0
50
0
50
0
50
9
2
9
2
10
2
10
2
10
2
10
50
0
50
0
50
0
50
0
50
0
50
9
2
9
2
10
2
10
2
10
2
10
60
0
60
0
60
0
60
0
60
0
60
10
2
10
2
10
2
10
2
11
2
11
60
0
60
0
60
0
60
0
60
0
60
11
2
11
2
12
2
12
2
13
2
13
60
0
60
0
60
0
60
0
60
0
60
11
3
11
3
12
3
12
3
13
3
13
60
0
60
0
60
0
60
0
60
0
60
12
3
12
3
13
3
13
3
14
3
14
60
0
60
0
60
0
60
0
60
0
60
13
3
13
3
14
3
14
3
14
3
14
60
0
60
0
60
0
60
0
60
0
60
14
3
14
3
14
3
14
3
15
3
15
60
0
60
0
60
0
60
0
60
0
60
14
3
14
3
15
3
15
3
16
3
16
60
10
60
10
60
10
60
10
60
10
60
COOL
7
8
DOWN
2:30
1
3
1
3
1
0
30
0
30
0
1
4
1
4
1
0
30
0
30
0
1
5
1
5
1
0
30
0
30
0
1
6
1
6
1
0
30
0
30
0
1
6
1
6
1
0
40
0
40
0
2
6
2
6
2
0
40
0
40
0
2
7
2
7
2
0
40
0
40
0
2
8
2
8
2
0
40
0
40
0
2
8
2
8
2
0
50
0
50
0
2
9
2
9
2
0
50
0
50
0
2
10
2
10
2
0
50
0
50
0
2
10
2
10
2
0
50
0
50
0
2
10
2
10
2
0
60
0
60
0
2
11
2
11
2
0
60
0
60
0
2
13
2
13
2
0
60
0
60
0
3
13
3
13
3
0
60
0
60
0
3
14
3
14
3
0
60
0
60
0
3
14
3
14
3
0
60
0
60
0
3
15
3
15
3
0
60
0
60
0
3
16
3
16
3
10
60
10
60
0

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