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PROGRAM CHARTS
( Andes 3.1 )
Warm Up
Seconds
60
60
60
Level
1
2
3
1
1
1
2
2
1
2
2
3
2
2
3
4
2
3
3
5
3
4
4
6
3
5
4
7
4
5
5
8
4
5
5
9
4
5
5
10
4
5
6
( Andes 5.1 )
Warm up
Seconds
60
60
60
Level
1
2
3
1
1
1
2
2
1
2
2
3
2
2
3
4
2
3
3
5
3
4
4
6
3
5
4
7
4
5
5
8
4
5
5
9
4
5
5
10
4
5
6
11
4
5
7
12
4
5
8
13
4
5
9
14
4
5
9
24
RANDOM
Program Segments - Repeat
Cool Down
60
60
60
60
60
60
60
60
60
60
60
60
60
60
60
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
2
1
4
3
5
2
7
4
1
6
3
1
1
1
1
3
2
5
4
6
3
8
5
2
7
4
2
1
1
1
3
3
6
5
7
4
9
6
3
8
5
2
1
1
1
4
4
7
6
8
5
10
7
4
9
6
3
1
1
1
4
5
8
7
9
6
11
8
5
10
7
3
3
2
1
5
6
9
8
10
7
12
9
6
11
8
4
3
2
1
5
7
10
9
11
8
13
10
7
12
9
4
3
2
1
5
8
11
10
12
9
14
11
8
13
10
4
3
2
1
5
9
12
11
13
10
15
12
9
14
11
5
4
3
1
6
10
13
12
14
11
16
13
10
15
12
5
4
3
1
RANDOM
Program Segments
Cool down
60
60
60
60
60
60
60
60
60
60
60
60
60
60
60
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
2
1
3
5
2
4
7
2
3
6
1
1
1
1
1
3
2
4
6
3
5
8
3
4
7
2
2
1
1
1
3
3
5
7
4
6
9
4
5
8
3
2
1
1
1
4
4
6
8
5
7
10
5
6
9
4
3
1
1
1
4
5
7
9
6
8
11
6
7
10
5
3
3
2
1
5
6
8
10
7
9
12
7
8
11
6
4
3
2
1
5
7
9
11
8
10
13
8
9
12
7
4
3
2
1
5
8
10
12
9
11
14
9
10
13
8
4
3
2
1
5
9
11
13
10
12
15
10
11
14
9
5
4
3
1
6
10
12
14
11
13
16
11
12
15
10
5
4
3
1
7
11
13
15
12
14
17
12
14
16
11
6
5
4
1
8
12
14
16
13
15
18
13
14
17
12
6
5
4
1
9
13
15
17
14
16
19
14
15
18
13
7
6
5
1
9
14
16
18
15
17
20
15
16
19
14
7
6
5
1
Target Heart
Workout
Example THR
Your
Recommended For
Rate Zone
Duration
Zone (age 30)
THR Zone
VERY HARD
5
171
190
Fit persons and for athletic training
<
–
90
100%
min
bpm
–
HARD
2
–
10
152
–
171
Shorter workouts
80
90%
min
bpm
–
MODERATE
10
40
133
152
Moderately long workouts
–
–
min
bpm
70
80%
–
LIGHT
Longer and frequently repeated
40
80
114
133
–
–
60
70%
min
bpm
shorter exercises
–
VERY LIGHT
Weight management and active
20
40
104
114
–
–
min
bpm
50
–
60%
recovery
( Andes 5.1 )
STRENGTH BUILDER
Warm up
Program Segments - Repeat
Seconds
60
60
60
60
60
60
60
60
60
60
60
60
60
60
60
Segment
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
1
1
1
2
2
1
3
1
3
1
3
1
3
1
3
2
1
1
2
2
2
3
2
4
2
3
2
4
2
3
3
1
1
2
2
3
3
2
3
3
2
3
3
2
3
4
1
2
2
3
4
4
2
4
4
2
4
4
2
4
5
2
3
3
3
3
5
3
5
3
5
3
5
3
5
6
2
3
4
4
4
6
4
6
4
6
4
6
4
6
7
3
4
5
6
6
8
5
8
6
7
5
8
6
7
8
3
4
5
6
8
8
6
8
8
6
8
8
6
8
9
4
6
7
7
8
10
8
10
8
10
8
10
8
10
10
4
6
7
7
10
10
8
10
10
8
10
10
8
10
10
11
4
7
8
9
10
12
10
12
10
12
10
12
10
12
10
12
4
7
8
9
12
12
10
12
12
10
12
12
10
12
12
13
5
8
9
10
12
14
12
14
12
14
12
14
12
14
12
14
5
8
9
10
14
14
12
14
14
12
14
14
12
14
14
15
6
9
11
12
14
16
14
16
14
16
14
16
14
16
14
16
6
9
11
12
16
16
14
16
16
14
16
16
14
16
16
17
6
10
11
12
17
17
15
17
17
15
17
17
15
17
17
18
7
10
12
13
18
18
16
18
18
16
18
18
16
18
18
19
7
11
13
14
19
19
17
19
19
17
19
19
17
19
19
20
8
12
14
15
20
20
17
20
20
17
20
20
17
20
20
Cool down
60
60
60
60
60
16
17
18
19
20
1
3
2
2
1
1
2
4
2
2
1
1
3
2
2
2
1
1
4
2
3
2
2
1
3
5
3
3
3
2
4
6
4
4
3
2
5
8
6
5
4
3
8
6
6
5
4
3
8
10
7
7
6
4
8
7
7
6
4
12
9
8
7
4
10
9
8
7
4
14
10
9
8
5
12
10
9
8
5
16
12
11
9
6
14
12
11
9
6
15
12
11
10
6
16
13
12
10
7
17
14
13
11
7
17
15
14
12
8
25
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