Publicité
PROGRAM TABLOLARI
INTERVAL ANTRENMAN (DİRENÇ) - A50, E50, R50, U50, C50
SEVİYE
1
2
3
4
5
6
7
8
9
10
11
SEGMENT
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 = Eğim % / R = Direnç
Eğim sadece A50 için
Segment = Egzersiz süresi / 16
INTERVAL ANTRENMAN (DİRENÇ) - A30, E30, R30, U30
SEVİYE
1
2
3
4
5
6
7
8
9
10
11
SEGMENT
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 = Eğim % / R = Direnç
Eğim sadece A30 için
Segment = Egzersiz süresi / 16
MXR21_XR_Console_OM_r1_4_C.indd 64-65
MXR21_XR_Console_OM_r1_4_C.indd 64-65
TÜRK
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
INTERVAL ANTRENMAN (EĞİM) - KOŞU BANDI
12
13
14
15
16
17
18
19
20
SEVİYE
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
SEGMENT
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
Segment = Egzersiz süresi / 16
64
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PROGRAM TABLOLARI
SPRİNT 8 - KOŞU BANDI
SEGMENT
ISINMA
SAAT
3:00
MPH
0.5
Seviye 1
Eğim
0.0
MPH
0.5
Seviye 2
Eğim
0.0
MPH
0.5
Seviye 3
Eğim
0.0
MPH
0.5
Seviye 4
Eğim
0.0
MPH
0.5
Seviye 5
Eğim
0.0
MPH
0.5
Seviye 6
Eğim
0.0
MPH
0.5
Seviye 7
Eğim
0.0
MPH
0.5
Seviye 8
Eğim
0.0
MPH
0.5
Seviye 9
Eğim
0.0
MPH
0.5
Seviye 10
Eğim
0.0
MPH
0.5
Seviye 11
Eğim
0.0
MPH
0.5
Seviye 12
Eğim
0.0
MPH
0.5
Seviye 13
Eğim
0.0
MPH
0.5
9
10
11
12 13 14 15 16 17 18 19 20
Seviye 14
Eğim
0.0
EĞİM
MPH
0.5
0
0
0
0
0
0
0
0
0
0
0
0
Seviye 15
Eğim
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
Seviye 16
Eğim
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
Seviye 17
Eğim
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
Seviye 18
Eğim
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
Seviye 19
Eğim
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
Seviye 20
Eğim
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
TÜRK
SPRİNT 8 - E50, U50, R50
SOĞUT-
1
2
3
4
5
6
7
8
SEGMENT
MA
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
Seviye 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
Seviye 2
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
Seviye 3
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
Seviye 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
Seviye 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
Seviye 6
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
Seviye 7
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
Seviye 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
Seviye 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
Seviye 10
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
Seviye 11
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
Seviye 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
Seviye 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
Seviye 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
Seviye 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
Seviye 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
Seviye 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
Seviye 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
Seviye 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
Seviye 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
SPRİNT 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
SEGMENT
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
Seviye 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
Seviye 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
Seviye 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
Seviye 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
Seviye 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
Seviye 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
Seviye 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
Seviye 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
Seviye 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
Seviye 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
Seviye 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
Seviye 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
Seviye 13
Seviye 14
Seviye 15
Seviye 16
Seviye 17
Seviye 18
Seviye 19
Seviye 20
65
SOĞUT-
ISINMA
1
2
3
4
5
6
7
8
MA
SAAT
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
Direnç
1
3
1
3
1
4
1
4
1
6
1
6
1
6
1
6
1
Direnç
1
4
1
4
1
5
1
5
1
7
1
7
1
7
1
7
1
Direnç
1
5
1
5
1
6
1
6
1
8
1
8
1
8
1
8
1
Direnç
1
6
1
6
1
7
1
7
1
9
1
9
1
9
1
9
1
Direnç
1
7
1
7
1
8
1
8
1
10
1
10
1
10
1
10
1
Direnç
2
8
2
8
2
9
2
9
2
11
2
11
2
11
2
11
2
Direnç
2
9
2
9
2
10
2
10
2
12
2
12
2
12
2
12
2
Direnç
2
10
2
10
2
11
2
11
2
13
2
13
2
13
2
13
2
Direnç
2
11
2
11
2
12
2
12
2
14
2
14
2
14
2
14
2
Direnç
2
12
2
12
2
13
2
13
2
15
2
15
2
15
2
15
2
Direnç
2
13
2
13
2
14
2
14
2
16
2
16
2
16
2
16
2
Direnç
2
14
2
14
2
15
2
15
2
17
2
17
2
17
2
17
2
Direnç
2
15
2
15
2
16
2
16
2
18
2
18
2
18
2
18
2
Direnç
2
16
2
16
2
17
2
17
2
19
2
19
2
19
2
19
2
Direnç
2
17
2
17
2
18
2
18
2
20
2
20
2
20
2
20
2
Direnç
3
18
3
18
3
19
3
19
3
21
3
21
3
21
3
21
3
Direnç
3
19
3
19
3
20
3
20
3
22
3
22
3
22
3
22
3
Direnç
3
20
3
20
3
21
3
21
3
23
3
23
3
23
3
23
3
Direnç
3
21
3
21
3
22
3
22
3
24
3
24
3
24
3
24
3
Direnç
3
22
3
22
3
23
3
23
3
25
3
25
3
25
3
25
3
SOĞUT-
ISINMA
1
2
3
4
5
6
7
8
MA
SAAT
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
Direnç
1
2
1
2
1
3
1
3
1
4
1
4
1
4
1
4
1
Direnç
1
3
1
3
1
4
1
4
1
5
1
5
1
5
1
5
1
Direnç
1
4
1
4
1
5
1
5
1
6
1
6
1
6
1
6
1
Direnç
1
5
1
5
1
6
1
6
1
7
1
7
1
7
1
7
1
Direnç
1
6
1
6
1
7
1
7
1
8
1
8
1
8
1
8
1
Direnç
2
6
2
6
2
7
2
7
2
8
2
8
2
8
2
8
2
Direnç
2
7
2
7
2
8
2
8
2
9
2
9
2
9
2
9
2
Direnç
2
8
2
8
2
9
2
9
2
10
2
10
2
10
2
10
2
Direnç
2
8
2
8
2
9
2
9
2
10
2
10
2
11
2
11
2
Direnç
2
9
2
9
2
10
2
10
2
11
2
11
2
11
2
11
2
Direnç
2
10
2
10
2
11
2
11
2
12
2
12
2
12
2
12
2
Direnç
2
11
2
11
2
12
2
12
2
12
2
13
2
13
2
13
2
Direnç
2
12
2
12
2
13
2
13
2
13
2
14
2
14
2
14
2
Direnç
2
13
2
13
2
14
2
14
2
14
2
15
2
15
2
15
2
Direnç
2
14
2
14
2
15
2
15
2
15
2
16
2
16
2
16
2
Direnç
3
14
3
14
3
15
3
15
3
16
3
16
3
16
3
16
3
Direnç
3
15
3
15
3
16
3
16
3
17
3
17
3
17
3
17
3
Direnç
3
16
3
16
3
17
3
17
3
18
3
18
3
18
3
18
3
Direnç
3
17
3
17
3
18
3
18
3
19
3
19
3
19
3
19
3
Direnç
3
18
3
18
3
19
3
19
3
20
3
20
3
20
3
20
3
12/29/21 9:13 AM
12/29/21 9:13 AM
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