P ROG RA MMI NF ORM ATIONEN
P ROG RA MM: MANU E LL
Benutzerdefiniertes Programm, ohne voreingestellte Trainingszeit.
P ROG RA MM: I NTE RVALL
Geschwindigkeitswechsel; voreingestellte Trainingszeit beträgt 30 Minuten.
Aufwärmphase
4.0
Level 1
Geschwindigkeit
4.0
Level 2
Geschwindigkeit
4.0
Level 3
Geschwindigkeit
4.0
Level 4
Geschwindigkeit
4.0
Level 5
Geschwindigkeit
4.0
Level 6
Geschwindigkeit
4.0
Level 7
Geschwindigkeit
4.0
Level 8
Geschwindigkeit
4.0
Level 9
Geschwindigkeit
4.0
Level 10
Geschwindigkeit
Aufwärmphase
2.5
Level 1
Geschwindigkeit
2.5
Level 2
Geschwindigkeit
2.5
Level 3
Geschwindigkeit
2.5
Level 4
Geschwindigkeit
2.5
Level 5
Geschwindigkeit
2.5
Level 6
Geschwindigkeit
2.5
Level 7
Geschwindigkeit
2.5
Level 8
Geschwindigkeit
2.5
Level 9
Geschwindigkeit
2.5
Level 10
Geschwindigkeit
(Aufwärm- und Abkühlphase dauern jeweils 4:00 Minuten und sind in der Trainingszeit mit inbegriffen)
P ROG RA MM: A USDA UER
Geschwindigkeitswechsel; voreingestellte Trainingszeit beträgt 30 Minuten.
Aufwärmphase
4.0
Level 1
Geschwindigkeit
4.0
Level 2
Geschwindigkeit
4.0
Level 3
Geschwindigkeit
4.0
Level 4
Geschwindigkeit
4.0
Level 5
Geschwindigkeit
4.0
Level 6
Geschwindigkeit
4.0
Level 7
Geschwindigkeit
4.0
Level 8
Geschwindigkeit
4.0
Level 9
Geschwindigkeit
4.0
Level 10
Geschwindigkeit
Aufwärmphase
2.5
Level 1
Geschwindigkeit
2.5
Level 2
Geschwindigkeit
2.5
Level 3
Geschwindigkeit
2.5
Level 4
Geschwindigkeit
2.5
Level 5
Geschwindigkeit
2.5
Level 6
Geschwindigkeit
2.5
Level 7
Geschwindigkeit
2.5
Level 8
Geschwindigkeit
2.5
Level 9
Geschwindigkeit
2.5
Level 10
Geschwindigkeit
(Aufwärm- und Abkühlphase dauern jeweils 4:00 Minuten und sind in der Trainingszeit mit inbegriffen)
12
INTERVALLSEGMENTE
1
2
3
4
5
6
7
8
4.8
4.8
7.2
4.8
6.4
4.8
8.0
4.8
8.0
4.8
5.6
8.0
5.6
7.2
5.6
8.8
5.6
8.8
4.8
6.4
8.8
5.6
8.8
5.6
9.6
6.4
9.6
4.8
6.4
9.6
6.4
9.6
6.4 10.4
7.2 10.4
5.6
7.2 10.4
7.2 10.4
7.2 11.2
8.0 11.2
5.6
8.0 11.2
8.0 11.2
8.0 12.0
8.8 12.0
5.6
8.8 12.0
8.8 12.0
8.8 12.8
9.6 12.8
6.4
9.6 12.8
9.6 12.8
9.6 13.6 10.4 13.6 10.4 13.6 11.2 13.6 11.2 13.6 11.2 13.6 11.2 13.6 10.4 13.6 10.4 12.8
6.4 10.4 13.6 10.4 13.6 10.4 14.4 11.2 14.4 11.2 14.4 12.0 14.4 12.0 14.4 12.0 14.4 12.0 14.4 11.2 14.4 11.2 13.6
6.4 11.2 14.4 11.2 14.4 11.2 15.2 12.0 15.2 12.0 15.2 12.8 15.2 12.8 15.2 12.8 15.2 12.8 15.2 12.0 15.2 12.0 14.4 10.4 14.4 10.4
1
2
3
4
5
6
7
8
3.0
3.0
4.5
3.0
4.0
3.0
5.0
3.0
5.0
3.0
3.5
5.0
3.5
4.5
3.5
5.5
3.5
5.5
3.0
4.0
5.5
3.5
5.5
3.5
6.0
4.0
6.0
3.0
4.0
6.0
4.0
6.0
4.0
6.5
4.5
6.5
3.5
4.5
6.5
4.5
6.5
4.5
7.0
5.0
7.0
3.5
5.0
7.0
5.0
7.0
5.0
7.5
5.5
7.5
3.5
5.5
7.5
5.5
7.5
5.5
8.0
6.0
8.0
4.0
6.0
8.0
6.0
8.0
6.0
8.5
6.5
8.5
4.0
6.5
8.5
6.5
8.5
6.5
9.0
7.0
9.0
4.0
7.0
9.0
7.0
9.0
7.0
9.5
7.5
9.5
AUSDAUERSEGMENTE
1
2
3
4
5
6
7
8
4.8
4.8
5.6
4.8
5.6
7.2
8.0
7.2
8.0
4.8
4.8
5.6
4.8
5.6
8.0
8.8
8.0
8.8
4.8
5.6
6.4
5.6
6.4
8.8
9.6
8.8
9.6
4.8
6.4
7.2
6.4
7.2
9.6 10.4
9.6 10.4
5.6
7.2
8.0
7.2
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
5.6
8.0
8.8
8.0
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
5.6
8.8
9.6
8.8
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
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
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
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
1
2
3
4
5
6
7
8
3.0
3.0
3.5
3.0
3.5
4.5
5.0
4.5
5.0
3.0
3.0
3.5
3.0
3.5
5.0
5.5
5.0
5.5
3.0
3.5
4.0
3.5
4.0
5.5
6.0
5.5
6.0
3.0
4.0
4.5
4.0
4.5
6.0
6.5
6.0
6.5
3.5
4.5
5.0
4.5
5.0
6.5
7.0
6.5
7.0
3.5
5.0
5.5
5.0
5.5
7.0
7.5
7.0
7.5
3.5
5.5
6.0
5.5
6.0
7.5
8.0
7.5
8.0
4.0
6.0
6.5
6.0
6.5
8.0
8.5
8.0
8.5
4.0
6.5
7.0
6.5
7.0
8.5
9.0
8.5
9.0
4.0
7.0
7.5
7.0
7.5
9.0
9.5
9.0
9.5
9
10
11
12
13
14
15
16
17
4.8
8.0
5.6
8.0
5.6
8.0
5.6
8.0
5.6
5.6
8.8
6.4
8.8
6.4
8.8
6.4
8.8
6.4
6.4
9.6
7.2
9.6
7.2
9.6
7.2
9.6
7.2
7.2 10.4
8.0 10.4
8.0 10.4
8.0 10.4
8.0 10.4
8.0 11.2
8.8 11.2
8.8 11.2
8.8 11.2
8.8 11.2
8.8 12.0
9.6 12.0
9.6 12.0
9.6 12.0
9.6 12.0
9.6 12.8 10.4 12.8 10.4 12.8 10.4 12.8 10.4 12.8
9
10
11
12
13
14
15
16
17
3.0
5.0
3.5
5.0
3.5
5.0
3.5
5.0
3.5
3.5
5.5
4.0
5.5
4.0
5.5
4.0
5.5
4.0
4.0
6.0
4.5
6.0
4.5
6.0
4.5
6.0
4.5
4.5
6.5
5.0
6.5
5.0
6.5
5.0
6.5
5.0
5.0
7.0
5.5
7.0
5.5
7.0
5.5
7.0
5.5
5.5
7.5
6.0
7.5
6.0
7.5
6.0
7.5
6.0
6.0
8.0
6.5
8.0
6.5
8.0
6.5
8.0
6.5
6.5
8.5
7.0
8.5
7.0
8.5
7.0
8.5
7.0
7.0
9.0
7.5
9.0
7.5
9.0
7.5
9.0
7.5
7.5
9.5
8.0
9.5
8.0
9.5
8.0
9.5
8.0
9
10
11
12
13
14
15
16
17
7.2
8.0
7.2
8.0
7.2
8.0
7.2
8.0
7.2
8.0
8.8
8.0
8.8
8.0
8.8
8.0
8.8
8.0
8.8
9.6
8.8
9.6
8.8
9.6
8.8
9.6
8.8
9.6 10.4 10.4 10.4
9.6 10.4
9.6 10.4
9.6 10.4
9
10
11
12
13
14
15
16
17
4.5
5.0
4.5
5.0
4.5
5.0
4.5
5.0
4.5
5.0
5.5
5.0
5.5
5.0
5.5
5.0
5.5
5.0
5.5
6.0
5.5
6.0
5.5
6.0
5.5
6.0
5.5
6.0
6.5
6.5
6.5
6.0
6.5
6.0
6.5
6.0
6.5
7.0
6.5
7.0
6.5
7.0
6.5
7.0
6.5
7.0
7.5
7.0
7.5
7.0
7.5
7.0
7.5
7.0
7.5
8.0
7.5
8.0
7.5
8.0
7.5
8.0
7.5
8.0
8.5
8.0
8.5
8.0
8.5
8.0
8.5
8.0
8.5
9.0
8.5
9.0
8.5
9.0
8.5
9.0
8.5
9.0
8.5
9.0
9.5
9.0
9.5
9.0
9.5
9.0
(Metrisch)
18
19
20
21
22
23
24
25
26
8.0
4.8
8.0
4.8
8.0
4.8
7.2
4.8
6.4
8.8
5.6
8.8
5.6
8.8
5.6
8.0
5.6
7.2
9.6
6.4
9.6
6.4
9.6
5.6
8.8
5.6
7.2
7.2 10.4
7.2 10.4
6.4
9.6
6.4
7.2
8.0 11.2
8.0 11.2
7.2 10.4
7.2
8.0
8.8 12.0
8.8 12.0
8.0 11.2
8.0
8.0
9.6 12.8
9.6 12.8
8.8 12.0
8.8
8.0
8.8 12.8
9.6
8.0
9.6 13.6
9.6
8.0
8.0
(Britisch)
18
19
20
21
22
23
24
25
26
5.0
3.0
5.0
3.0
5.0
3.0
4.5
3.0
4.0
5.5
3.5
5.5
3.5
5.5
3.5
5.0
3.5
4.5
6.0
4.0
6.0
4.0
6.0
3.5
5.5
3.5
4.5
6.5
4.5
6.5
4.5
6.5
4.0
6.0
4.0
4.5
7.0
5.0
7.0
5.0
7.0
4.5
6.5
4.5
5.0
7.5
5.5
7.5
5.5
7.5
5.0
7.0
5.0
5.0
8.0
6.0
8.0
6.0
8.0
5.5
7.5
5.5
5.0
8.5
6.5
8.5
6.5
8.0
5.5
8.0
6.0
5.0
9.0
7.0
9.0
7.0
8.5
6.0
8.5
6.0
5.0
9.5
7.5
9.5
7.5
9.0
6.5
9.0
6.5
5.0
(Metrisch)
18
19
20
21
22
23
24
25
26
8.0
7.2
8.0
7.2
5.6
4.8
5.6
4.8
5.6
8.8
8.0
8.8
8.0
5.6
4.8
5.6
4.8
5.6
9.6
8.8
9.6
8.8
6.4
5.6
6.4
5.6
6.4
9.6 10.4
9.6
7.2
6.4
7.2
6.4
7.2
8.0
7.2
8.0
7.2
7.2
8.8
8.0
8.8
8.0
7.2
9.6
8.8
9.6
8.8
8.0
9.6 10.4
9.6
8.0
8.0
9.6
8.0
(Britisch)
18
19
20
21
22
23
24
25
5.0
4.5
5.0
4.5
3.5
3.0
3.5
3.0
3.5
5.5
5.0
5.5
5.0
3.5
3.0
3.5
3.0
3.5
6.0
5.5
6.0
5.5
4.0
3.5
4.0
3.5
4.0
6.5
6.0
6.5
6.0
4.5
4.0
4.5
4.0
4.5
7.0
6.5
7.0
6.5
5.0
4.5
5.0
4.5
4.5
7.5
7.0
7.5
7.0
5.5
5.0
5.5
5.0
4.5
8.0
7.5
8.0
7.5
6.0
5.5
6.0
5.5
5.0
8.5
8.0
8.5
8.0
6.5
6.0
6.5
6.0
5.0
9.0
8.5
9.0
8.5
7.0
6.5
7.0
6.5
5.0
9.5
9.0
9.5
9.0
7.5
7.0
6.5
6.0
5.0
Abkühlphase
4.8
4.0
4.8
4.0
4.8
4.0
4.8
4.0
4.8
4.0
4.8
4.0
4.8
4.0
4.8
4.0
4.8
4.0
4.8
4.0
Abkühlphase
3.0
2.5
3.0
2.5
3.0
2.5
3.0
2.5
3.0
2.5
3.0
2.5
3.0
2.5
3.0
2.5
3.0
2.5
3.0
2.5
Abkühlphase
4.8
4.0
4.8
4.0
4.8
4.0
4.8
4.0
4.8
4.0
4.8
4.0
4.8
4.0
4.8
4.0
4.8
4.0
4.8
4.0
26
Abkühlphase
3.0
2.5
3.0
2.5
3.0
2.5
3.0
2.5
3.0
2.5
3.0
2.5
3.0
2.5
3.0
2.5
3.0
2.5
3.0
2.5