Publicité
프로그램 차트
인터벌(저항) - A50, E50, R50, U50, C50
레벨
1
2
3
4
5
6
7
8
9
10
11
세그먼트
I
R
I
R
I
R
I
R
I
R
I
R
I
R
I
R
I
R
I
R
I
R
1
0
1 25 1 25 1 25 4 25 4 25 5 25 5 25 5 25 6 25 6 25 6 25 7 25 7 25 7 25 10 25 10 25 10 25 11 25 11 25 12
2
0
4 25 5 25 5 25 5 30 6 30 6 30 6 30 6 35 7 35 7 40 10 40 10 40 10 45 11 45 11 50 12 55 13 60 16 65 17 70 18
3
0
1 15 1 20 4 20 4 20 4 25 5 25 5 25 5 30 6 30 6 30 6 35 7 35 7 35 7 40 10 40 10 40 10 45 11 45 11 50 12
4
0
5 25 5 30 6 30 6 30 6 35 7 35 7 40 10 40 10 40 10 45 11 45 11 50 12 50 12 55 14 60 16 70 18 70 18 75 20 80 22
5
0
1 15 1 20 4 20 4 20 4 25 5 25 5 25 5 30 6 30 6 30 6 35 7 35 7 35 7 40 10 40 10 40 10 45 11 45 11 50 12
6
0
5 30 6 30 6 35 7 35 8 40 10 40 10 45 11 45 11 50 12 50 12 55 14 55 14 60 16 60 16 70 18 80 22 80 22 85 23 90 24
7
0
1 20 4 20 4 25 5 30 6 30 6 30 6 30 6 35 7 35 7 35 7 40 10 40 10 40 10 45 11 45 11 45 11 50 12 55 14 60 16
8
0
6 30 6 35 7 40 10 45 11 50 12 50 12 55 14 60 16 65 17 70 18 75 20 80 22 85 23 90 24 90 24 95 25 100 28 100 29 100 30
9
0
1 20 4 20 4 25 5 30 6 30 6 30 6 30 6 35 7 35 7 35 7 40 10 40 10 40 10 45 11 45 11 45 11 50 12 55 13 60 16
10
0
6 30 6 35 7 40 10 45 11 50 12 50 12 55 14 60 16 65 17 70 18 75 20 80 22 85 23 90 24 90 24 95 25 100 28 100 29 100 30
11
0
1 20 4 20 4 25 5 30 6 30 6 30 6 30 6 35 7 35 7 35 7 40 10 40 10 40 10 45 11 45 11 45 11 50 12 55 13 60 16
12
0
6 30 6 35 7 40 10 45 11 50 12 50 12 55 14 60 16 65 17 70 18 75 20 80 22 85 23 90 24 90 24 95 25 100 27 100 29 100 30
13
0
1 20 4 20 4 25 5 30 6 30 6 30 6 30 6 35 7 35 7 35 7 40 10 40 10 40 10 45 11 45 11 45 11 50 12 55 13 60 16
14
0
4 25 5 30 6 30 6 35 8 35 7 40 10 40 10 45 11 45 11 50 12 50 12 55 14 55 14 60 16 65 17 70 18 75 20 80 22 85 23
15
0
1 15 1 15 1 20 4 20 3 25 5 25 5 25 5 30 6 30 6 30 6 35 7 35 7 35 7 40 10 40 10 40 10 45 11 45 11 50 12
16
0
1 15 1 15 1 20 4 20 3 25 5 25 5 25 5 30 6 30 6 30 6 35 7 35 7 35 7 40 10 40 10 40 10 45 11 45 11 50 12
I = % 경사도 / R = 저항
A50의 경사도만 해당
세그먼트 = 운동 시간/ 16
인터벌(저항) - A30, E30, R30, U30
레벨
1
2
3
4
5
6
7
8
9
10
11
세그먼트
I
R
I
R
I
R
I
R
I
R
I
R
I
R
I
R
I
R
I
R
I
R
1
0
1 25 1 25 1 25 3 25 3 25 3 25 4 25 4 25 4 25 4 25 4 25 5 25 5 25 5 25 6 25 6 25 7 25 7 25 7 25 8
2
0
3 25 3 25 4 25 4 30 4 30 4 30 4 30 4 35 5 35 5 40 6 40 6 40 6 45 7 45 7 50 8 55 9 60 11 65 12 70 12
3
0
1 15 1 20 3 20 3 20 3 25 3 25 3 25 3 30 4 30 4 30 4 35 5 35 5 35 5 40 6 40 6 40 6 45 7 45 7 50 8
4
0
3 25 4 30 4 30 4 30 4 35 5 35 5 40 7 40 7 40 7 45 7 45 7 50 8 50 8 55 9 60 11 70 12 70 12 75 13 80 15
5
0
1 15 1 20 3 20 3 20 3 25 3 25 3 25 3 30 4 30 4 30 4 35 5 35 5 35 5 40 6 40 6 40 6 45 7 45 7 50 8
6
0
3 30 4 30 4 35 5 35 5 40 7 40 7 45 7 45 7 50 8 50 8 55 9 55 9 60 11 60 11 70 12 80 15 80 15 85 15 90 16
7
0
1 20 3 20 3 25 4 30 4 30 4 30 4 30 4 35 5 35 5 35 5 40 7 40 7 40 7 45 7 45 7 45 7 50 8 55 9 60 11
8
0
4 30 4 35 5 40 7 45 7 50 8 50 8 55 9 60 11 65 11 70 12 75 13 80 15 85 15 90 16 90 16 95 17 100 19 100 19 100 20
9
0
1 20 3 20 3 25 3 30 4 30 4 30 4 30 4 35 5 35 5 35 5 40 7 40 7 40 7 45 7 45 7 45 7 50 8 55 9 60 11
10
0
4 30 4 35 4 40 7 45 7 50 8 50 8 55 9 60 11 65 11 70 12 75 13 80 15 85 15 90 16 90 16 95 17 100 19 100 19 100 20
11
0
1 20 3 20 3 25 3 30 4 30 4 30 4 30 4 35 5 35 5 35 5 40 7 40 7 40 7 45 7 45 7 45 7 50 8 55 9 60 11
12
0
4 30 4 35 5 40 7 45 7 50 8 50 8 55 9 60 11 65 11 70 12 75 13 80 15 85 15 90 16 90 16 95 17 100 19 100 19 100 20
13
0
1 20 3 20 3 25 3 30 4 30 4 30 4 30 4 35 5 35 5 35 5 40 7 40 7 40 7 45 7 45 7 45 7 50 8 55 9 60 11
14
0
3 25 3 30 4 30 4 35 5 35 5 40 7 40 7 45 7 45 8 50 8 50 8 55 9 55 9 60 11 65 11 70 12 75 13 80 15 85 16
15
0
1 15 1 15 1 20 3 20 3 25 3 25 3 25 3 30 4 30 4 30 4 35 5 35 5 35 5 40 6 40 7 40 7 45 8 45 7 50 8
16
0
1 15 1 15 1 20 2 20 3 25 3 25 3 25 3 30 4 30 4 30 4 35 5 35 5 35 5 40 6 40 7 40 7 45 8 45 7 50 8
I = % 경사도 / R = 저항
A30의 경사도만 해당
세그먼트 = 운동 시간/ 16
MXR21_XR_Console_OM_r1_4_C.indd 42-43
MXR21_XR_Console_OM_r1_4_C.indd 42-43
한국어
12
13
14
15
16
17
18
19
20
I
R
I
R
I
R
I
R
I
R
I
R
I
R
I
R
I
R
인터벌(경사도) - 트레드밀
12
13
14
15
16
17
18
19
20
레벨
1
2
3
4
5
6
7
8
I
R
I
R
I
R
I
R
I
R
I
R
I
R
I
R
I
R
세그먼트
1
0
0
0
0
0
0
0
0
2
0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5
3
0
0
0
0
0
0
0
0
4
1.5
2
2
2.5
3
3
3.5 3.5
5
0
0
0
0
0
0
0
0
6
2.5 2.5
3
3.5
4
4.5 4.5
5
7
0
0
0
0
0
0
0
0
8
3
3.5
4
4.5
5
5.5
6
6.5
9
0
0
0
0
0
0
0
0
10
3
3.5
4
4.5
5
5.5
6
6.5
11
0
0
0
0
0
0
0
0
12
3
3.5
4
4.5
5
5.5
6
6.5
13
0
0
0
0
0
0
0
0
14
3
3.5
4
4.5
5
5.5
6
6.5
15
0
0
0
0
0
0
0
0
16
3
3.5
4
4.5
5
5.5
6
6.5
세그먼트 = 운동 시간/ 16
트레드밀 모델에 따라 최대 경사도 12% 또는 15%
42
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프로그램 차트
SPRINT 8 - 트레드밀
준비
세그먼트
운동
시간
3:00
MPH
0.5
레벨 1
경사도
0.0
MPH
0.5
레벨 2
경사도
0.0
MPH
0.5
레벨 3
경사도
0.0
MPH
0.5
레벨 4
경사도
0.0
MPH
0.5
레벨 5
경사도
0.0
MPH
0.5
레벨 6
경사도
0.0
MPH
0.5
레벨 7
경사도
0.0
MPH
0.5
레벨 8
경사도
0.0
MPH
0.5
레벨 9
경사도
0.0
MPH
0.5
레벨 10
경사도
0.0
MPH
0.5
레벨 11
경사도
0.0
MPH
0.5
레벨 12
경사도
0.0
MPH
0.5
레벨 13
경사도
0.0
MPH
0.5
9
10
11
12 13 14 15 16 17 18 19 20
레벨 14
경사도
0.0
경사도
MPH
0.5
0
0
0
0
0
0
0
0
0
0
0
0
레벨 15
경사도
0.0
1
1
1
1
1
1
1
1.5 1.5 1.5 1.5 1.5
MPH
0.5
0
0
0
0
0
0
0
0
0
0
0
0
레벨 16
경사도
0.0
4
4.5
5
5.5 5.5
6
6
6.5
7
7
8
8.5
MPH
0.5
0
0
0
0
0
0
0
0
0
0
0
0
레벨 17
경사도
0.0
5.5
6
7
7.5
8
8
8.5 9.5 9.5 10
11 11.5
MPH
0.5
0
0
0
0
0
0
0
0
0
0
0
0
레벨 18
경사도
0.0
7
8
9
9.5 10 10.5 11
12 12.5 13 14 15
MPH
0.5
0
0
0
0
0
0
0
0
0
0
0
0
레벨 19
경사도
0.0
7
8
9
9.5 10 10.5 11
12 12.5 13 14 15
MPH
0.5
0
0
0
0
0
0
0
0
0
0
0
0
레벨 20
경사도
0.0
7
8
9
9.5 10 10.5 11
12 12.5 13 14 15
0
0
0
0
0
0
0
0
0
0
0
0
7
8
9
9.5 10 10.5 11
12 12.5 13 14 15
0
0
0
0
0
0
0
0
0
0
0
0
7
8
9
9.5 10 10.5 11
12 12.5 13 14 15
한국어
SPRINT 8 - E50, U50, R50
정리
1
2
3
4
5
6
7
8
세그먼트
운동
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
2:30
3.2
1.5
3.2
1.5
3.5
1.5
3.5
1.5
3.7
1.5
3.7
1.5
3.7
1.5
3.7
1.5
레벨 1
3.0 0.0 3.0 0.0 3.0 0.0 3.0 0.0 3.0 0.0 3.0 0.0 3.0 0.0 3.0
0.0
레벨 2
레벨 3
3.7
1.5
3.7
1.5
4.0
1.5
4.0
1.5
4.2
1.5
4.2
1.5
4.2
1.5
4.2
1.5
3.0 0.0 3.0 0.0 3.0 0.0 3.0 0.0 3.0 0.0 3.0 0.0 3.0 0.0 3.0
0.0
레벨 4
4.2
1.5
4.2
1.5
4.4
1.5
4.4
1.5
4.6
1.5
4.6
1.5
4.6
1.5
4.6
1.5
레벨 5
3.0 0.0 3.0 0.0 3.0 0.0 3.0 0.0 3.0 0.0 3.0 0.0 3.0 0.0 3.0
0.0
레벨 6
레벨 7
4.6
1.5
4.6
1.5
4.8
1.5
4.8
1.5
5.0
1.5
5.0
1.5
5.0
1.5
5.0
1.5
3.0 0.0 3.0 0.0 3.0 0.0 3.0 0.0 3.0 0.0 3.0 0.0 3.0 0.0 3.0
0.0
레벨 8
4.9
1.5
4.9
1.5
5.1
1.5
5.1
1.5
5.3
1.5
5.3
1.5
5.3
1.5
5.3
1.5
레벨 9
3.0 0.0 3.0 0.0 3.0 0.0 3.0 0.0 3.0 0.0 3.0 0.0 3.0 0.0 3.0
0.0
레벨 10
레벨 11
5.0 2.0 5.0 2.0 5.2 2.0 5.2 2.0 5.5 2.0 5.5 2.0 5.5 2.0 5.5
2.0
4.0 0.0 4.0 0.0 4.0 0.0 4.0 0.0 4.0 0.0 4.0 0.0 4.0 0.0 4.0
0.0
레벨 12
5.3 2.0 5.3 2.0 5.5 2.0 5.5 2.0 5.8 2.0 5.8 2.0 5.8 2.0 5.8
2.0
레벨 13
4.0 0.0 4.0 0.0 4.0 0.0 4.0 0.0 4.0 0.0 4.0 0.0 4.0 0.0 4.0
0.0
레벨 14
5.8 2.0 5.8 2.0 6.0 2.0 6.0 2.0 6.3 2.0 6.3 2.0 6.3 2.0 6.3
2.0
레벨 15
4.0 0.0 4.0 0.0 4.0 0.0 4.0 0.0 4.0 0.0 4.0 0.0 4.0 0.0 4.0
0.0
레벨 16
6.0 2.0 6.0 2.0 6.3 2.0 6.3 2.0 6.5 2.0 6.5 2.0 6.5 2.0 6.5
2.0
레벨 17
4.0 0.0 4.0 0.0 4.0 0.0 4.0 0.0 4.0 0.0 4.0 0.0 4.0 0.0 4.0
0.0
레벨 18
6.5 2.0 6.5 2.0 6.7 2.0 6.7 2.0
7.0
2.0
7.0
2.0
7.0
2.0
7.0
2.0
레벨 19
4.0 0.0 4.0 0.0 4.0 0.0 4.0 0.0 4.0 0.0 4.0 0.0 4.0 0.0 4.0
0.0
레벨 20
7.0
2.5
7.0
2.5
7.2
2.5
7.2
2.5
7.5
2.5
7.5
2.5
7.5
2.5
7.5
2.5
5.0 0.0 5.0 0.0 5.0 0.0 5.0 0.0 5.0 0.0 5.0 0.0 5.0 0.0 5.0
0.0
7.5
2.5
7.5
2.5
7.7
2.5
7.7
2.5 8.0 2.5 8.0 2.5 8.0 2.5 8.0
2.5
5.0 0.0 5.0 0.0 5.0 0.0 5.0 0.0 5.0 0.0 5.0 0.0 5.0 0.0 5.0
0.0
SPRINT 8 - E30, U30, R30
8.0 2.5 8.0 2.5 8.2 2.5 8.2 2.5 8.5 2.5 8.5 2.5 8.5 2.5 8.5
2.5
세그먼트
5.0 0.0 5.0 0.0 5.0 0.0 5.0 0.0 5.0 0.0 5.0 0.0 5.0 0.0 5.0
0.0
8.5 2.5 8.5 2.5 8.7 2.5 8.7 2.5 9.0 2.5 9.0 2.5 9.0 2.5 9.0
2.5
5.0 0.0 5.0 0.0 5.0 0.0 5.0 0.0 5.0 0.0 5.0 0.0 5.0 0.0 5.0
0.0
레벨 1
9.0 2.5 9.0 2.5 9.2 2.5 9.2 2.5 9.5 2.5 9.5 2.5 9.5 2.5 9.5
2.5
레벨 2
5.0 0.0 5.0 0.0 5.0 0.0 5.0 0.0 5.0 0.0 5.0 0.0 5.0 0.0 5.0
0.0
레벨 3
9.5 3.0 9.5 3.0 9.7 3.0 9.7 3.0 10.0 3.0 10.0 3.0 10.0 3.0 10.0
3.0
레벨 4
6.0
1.0
6.0
1.0
6.0
1.0
6.0
1.0
6.0
1.0
6.0
1.0
6.0
1.0
6.0
1.0
레벨 5
10.0 3.0 10.0 3.0 10.2 3.0 10.2 3.0 10.5 3.0 10.5 3.0 10.5 3.0 10.5
3.0
레벨 6
6.0
1.0
6.0
1.0
6.0
1.0
6.0
1.0
6.0
1.0
6.0
1.0
6.0
1.0
6.0
1.0
레벨 7
10.5 3.0 10.5 3.0 10.7 3.0 10.7 3.0 11.0 3.0 11.0 3.0 11.0 3.0 11.0
3.0
레벨 8
6.0
1.0
6.0
1.0
6.0
1.0
6.0
1.0
6.0
1.0
6.0
1.0
6.0
1.0
6.0
1.0
레벨 9
11.0 3.0 11.0 3.0 11.2 3.0 11.2 3.0 11.5 3.0 11.5 3.0 11.5 3.0 11.5
3.0
레벨 10
6.0 2.0 6.0 2.0 6.0 2.0 6.0 2.0 6.0 2.0 6.0 2.0 6.0 2.0 6.0
2.0
레벨 11
11.5 6.0 11.5 6.0 11.7 6.0 11.7 6.0 12.0 6.0 12.0 6.0 12.0 6.0 12.0
6.0
레벨 12
6.0 2.0 6.0 2.0 6.0 2.0 6.0 2.0 6.0 2.0 6.0 2.0 6.0 2.0 6.0
2.0
레벨 13
레벨 14
레벨 15
레벨 16
레벨 17
레벨 18
레벨 19
레벨 20
43
준비
정리
1
2
3
4
5
6
7
8
운동
운동
시간
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
2:30
저항
1
3
1
3
1
4
1
4
1
6
1
6
1
6
1
6
1
저항
1
4
1
4
1
5
1
5
1
7
1
7
1
7
1
7
1
저항
1
5
1
5
1
6
1
6
1
8
1
8
1
8
1
8
1
저항
1
6
1
6
1
7
1
7
1
9
1
9
1
9
1
9
1
저항
1
7
1
7
1
8
1
8
1
10
1
10
1
10
1
10
1
저항
2
8
2
8
2
9
2
9
2
11
2
11
2
11
2
11
2
저항
2
9
2
9
2
10
2
10
2
12
2
12
2
12
2
12
2
저항
2
10
2
10
2
11
2
11
2
13
2
13
2
13
2
13
2
저항
2
11
2
11
2
12
2
12
2
14
2
14
2
14
2
14
2
저항
2
12
2
12
2
13
2
13
2
15
2
15
2
15
2
15
2
저항
2
13
2
13
2
14
2
14
2
16
2
16
2
16
2
16
2
저항
2
14
2
14
2
15
2
15
2
17
2
17
2
17
2
17
2
저항
2
15
2
15
2
16
2
16
2
18
2
18
2
18
2
18
2
저항
2
16
2
16
2
17
2
17
2
19
2
19
2
19
2
19
2
저항
2
17
2
17
2
18
2
18
2
20
2
20
2
20
2
20
2
저항
3
18
3
18
3
19
3
19
3
21
3
21
3
21
3
21
3
저항
3
19
3
19
3
20
3
20
3
22
3
22
3
22
3
22
3
저항
3
20
3
20
3
21
3
21
3
23
3
23
3
23
3
23
3
저항
3
21
3
21
3
22
3
22
3
24
3
24
3
24
3
24
3
저항
3
22
3
22
3
23
3
23
3
25
3
25
3
25
3
25
3
준비
정리
1
2
3
4
5
6
7
8
운동
운동
시간
3:00
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2:30
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12/29/21 9:13 AM
12/29/21 9:13 AM
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