ZIUA 1 ZIUA 2 ZIUA 3 ZIUA 4

1 minut alergare 2 minute alergare 3 minute alergare 4 minute alergare

4 minute mers 3 minute mers 2 minute mers 1 minut mers
1 minut alergare 2 minute alergare 3 minute alergare 4 minute alergare
4 minute mers 3 minute mers 2 minute mers 1 minut mers
1 minut alergare 2 minute alergare 3 minute alergare 4 minute alergare
4 minute mers 3 minute mers 2 minute mers 1 minut mers
1 minut alergare 2 minute alergare 3 minute alergare 4 minute alergare
4 minute mers 3 minute mers 2 minute mers 1 minut mers
1 minut alergare 2 minute alergare 3 minute alergare 4 minute alergare
4 minute mers 3 minute mers 2 minute mers 1 minut mers
1 minut alergare 2 minute alergare 3 minute alergare 4 minute alergare
4 minute mers 3 minute mers 2 minute mers 1 minut mers
1 minut alergare 2 minute alergare 3 minute alergare 4 minute alergare
4 minute mers 3 minute mers 2 minute mers 1 minut mers
1 minut alergare 2 minute alergare 3 minute alergare 4 minute alergare
4 minute mers 3 minute mers 2 minute mers 1 minut mers

2 x inspir / 2 x expir