Inhaltsverzeichnis
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PROGRAMM: AUSDAUER
Geschwindigkeitswechsel; Trainingszeit 30 min.
warm up
1
2
3
4.0
4.8
4.8
5.6
4.8
Level 1
4.0
4.8
4.8
5.6
4.8
Level 2
4.0
4.8
5.6
6.4
5.6
Level 3
4.0
4.8
6.4
7.2
6.4
Level 4
4.0
5.6
7.2
8.0
7.2
Level 5
4.0
5.6
8.0
8.8
8.0
Level 6
4.0
5.6
8.8
9.6
8.8
Level 7
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
Level 8
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
Level 9
4.0
6.4 11.2 12.0 11.2 12.0 14.4 15.2 14.4 15.2 14.4 13.6 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 10.4
Level 10
warm up
1
2
3
2.5 3.0 3.0 3.5 3.0 3.5 4.5 5.0 4.5 5.0 4.5 5.0 4.5 5.0 4.5 5.0 4.5 5.0 4.5 5.0 4.5 5.0 4.5 3.5 3.0 3.5 3.0 3.5 3.0 2.5
Level 1
2.5 3.0 3.0 3.5 3.0 3.5 5.0 5.5 5.0 5.5 5.0 5.5 5.0 5.5 5.0 5.5 5.0 5.5 5.0 5.5 5.0 5.5 5.0 3.5 3.0 3.5 3.0 3.5 3.0 2.5
Level 2
2.5 3.0 3.5 4.0 3.5 4.0 5.5 6.0 5.5 6.0 5.5 6.0 5.5 6.0 5.5 6.0 5.5 6.0 5.5 6.0 5.5 6.0 5.5 4.0 3.5 4.0 3.5 4.0 3.0 2.5
Level 3
2.5 3.0 4.0 4.5 4.0 4.5 6.0 6.5 6.0 6.5 6.0 6.5 6.5 6.5 6.0 6.5 6.0 6.5 6.0 6.5 6.0 6.5 6.0 4.5 4.0 4.5 4.0 4.5 3.0 2.5
Level 4
2.5 3.5 4.5 5.0 4.5 5.0 6.5 7.0 6.5 7.0 6.5 7.0 6.5 7.0 6.5 7.0 6.5 7.0 6.5 7.0 6.5 7.0 6.5 5.0 4.5 5.0 4.5 4.5 3.0 2.5
Level 5
2.5 3.5 5.0 5.5 5.0 5.5 7.0 7.5 7.0 7.5 7.0 7.5 7.0 7.5 7.0 7.5 7.0 7.5 7.0 7.5 7.0 7.5 7.0 5.5 5.0 5.5 5.0 4.5 3.0 2.5
Level 6
2.5 3.5 5.5 6.0 5.5 6.0 7.5 8.0 7.5 8.0 7.5 8.0 7.5 8.0 7.5 8.0 7.5 8.0 7.5 8.0 7.5 8.0 7.5 6.0 5.5 6.0 5.5 5.0 3.0 2.5
Level 7
2.5 4.0 6.0 6.5 6.0 6.5 8.0 8.5 8.0 8.5 8.0 8.5 8.0 8.5 8.0 8.5 8.0 8.5 8.0 8.5 8.0 8.5 8.0 6.5 6.0 6.5 6.0 5.0 3.0 2.5
Level 8
2.5 4.0 6.5 7.0 6.5 7.0 8.5 9.0 8.5 9.0 8.5 9.0 8.5 9.0 8.5 9.0 8.5 9.0 8.5 9.0 8.5 9.0 8.5 7.0 6.5 7.0 6.5 5.0 3.0 2.5
Level 9
2.5 4.0 7.0 7.5 7.0 7.5 9.0 9.5 9.0 9.5 9.0 8.5 9.0 9.5 9.0 9.5 9.0 9.5 9.0 9.5 9.0 9.5 9.0 7.5 7.0 6.5 6.0 5.0 3.0 2.5
Level 10
(Aufwärmphase und Abkühlphase betragen zusammen 4 min, welche in die Trainingszeit einberechnet wurden)
AUSDAUER PROGRAMM ABLAUF
4
5
6
7
8
9
10
11
5.6
7.2
8.0
7.2
8.0
7.2
8.0
7.2
5.6
8.0
8.8
8.0
8.8
8.0
8.8
8.0
6.4
8.8
9.6
8.8
9.6
8.8
9.6
8.8
7.2
9.6 10.4
9.6 10.4
9.6 10.4 10.4 10.4
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
8.8 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
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
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
8.0
7.2
8.0
7.2
8.0
7.2
8.0
7.2
8.8
8.0
8.8
8.0
8.8
8.0
8.8
8.0
9.6
8.8
9.6
8.8
9.6
8.8
9.6
8.8
9.6 10.4
9.6 10.4
9.6 10.4
9.6 10.4
12
13
14
15
16
17
18
19
(Metric)
cool donw
20
21
22
23
24
25
26
8.0
7.2
5.6
4.8
5.6
4.8
5.6
4.8
8.8
8.0
5.6
4.8
5.6
4.8
5.6
4.8
9.6
8.8
6.4
5.6
6.4
5.6
6.4
4.8
9.6
7.2
6.4
7.2
6.4
7.2
4.8
8.0
7.2
8.0
7.2
7.2
4.8
8.8
8.0
8.8
8.0
7.2
4.8
9.6
8.8
9.6
8.8
8.0
4.8
9.6 10.4
9.6
8.0
4.8
8.0
4.8
9.6
8.0
4.8
(British)
cool donw
20
21
22
23
24
25
26
4.0
4.0
4.0
4.0
4.0
4.0
4.0
4.0
4.0
4.0
19
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