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  • 5K Avançado

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    Vitor Amaral
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    5K AVANÇADO

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    11 views1 page

    5K Avançado

    Uploaded by

    Vitor Amaral

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 1

    Dia Seg Ter Qua Qui Sex Sab Dom

    15´105bpm 15´105bpm
    2´5,5km/h 5´105bpm 2´5,5km/h 5´105bpm
    1ª 5 x (4´146bpm/ 45´120bpm 10 x (2´ 146bpm/1´ 50´120bpm
    Musc Musc OFF
    Sem 1´30” 105bpm) 105bpm) 5´5,5km/h
    2´5,5km/h 2´5,5km/h
    10´105bpm 10´105bpm

    15´105bpm
    15´105bpm 5´105bpm
    2´5,5km/h
    2´5,5km/h 2x (20´
    4 x (3´146bpm/1´30” 5´105bpm
    2ª 3 x (7´146bpm/2´ 120bpm
    Musc 105bpm/ 40´120bpm Musc OFF
    Sem 5,5km/h) 5´146bpm)
    2´163bpm/2´5,5km/h)
    2´5,5km/h 5´105bpm
    2´5,5km/h
    10´105bpm
    2´105bpm

    15´105bpm 15´105bpm
    2´5,5km/h 2´5,5km/h 5´105bpm
    3ª 5 x (4´146bpm/1´30” 5´105bpm 10 x (2´146bpm/1´ 50´120bpm
    Musc Musc OFF
    Sem 105bpm) 45´120bpm 105bpm) 5´5,5km/h
    2´5,5km/h 2´5,5km/h
    10´105bpm 10´105bpm

    15´105bpm
    2´5,5km/h 15´105bpm 5´105bpm
    4 x (3´146bpm/1´30” 2´5,5km/h 50´(20
    4ª 105bpm/ 5´105bpm 10 x (2´146bpm/1´ ´120bpm
    Musc Musc OFF
    Sem 2´163bpm/ 40´120bpm 105bpm) 5´146bpm)
    2´5,5km/h) 2´5,5km/h 5´105bpm
    2´5,5km/h 10´105bpm
    10´105bpm

    15´105bpm 15´105bpm
    2´5,5km/h 2´5,5km/h 5´105bpm
    5ª 6 x (3´146bpm/1´30” 2 x (10´146bpm/2´ 55´120bpm
    Musc 5´105bpm Musc OFF
    Sem 105bpm) 5,5km/h) 5´5,5km/h
    45´120bpm
    2´5,5km/h 2´5,5km/h
    10´105bpm 10´105bpm

    15´105bpm
    2´5,5km/h 15´105bpm 5´105bpm
    3 x (5´146bpm/1´30” 2´5,5km/h 45´(15
    6ª 105bpm 5´105bpm 4 x (6´146bpm/2´
    Musc Musc ´120bpm OFF
    Sem 2´163bpm/ 45´120bpm 5,5km/h) 5´146bpm)
    i=2´5,5km/h) 2´5,5km/h 10´105bpm
    2´5,5km/h 10´105bpm
    10´105bpm

    15´105bpm 15´105bpm
    2´5,5km/h 2´5,5km/h 5´105bpm
    7ª 6 x (3´146bpm/1´30” 5´105bpm 2 x (10´146bpm/2´
    Musc Musc 55´120bpm gcc
    Sem 105bpm) 45´120bpm 5,5km/h) 5´5,5km/h
    2´5,5km/h 2´5,5km/h
    10´105bpm 10´105bpm

    15´105bpm
    15´105bpm
    2´5,5km/h
    2´5,5km/h
    3 x (5´146bpm/1´30” 5´105bpm Prov
    8ª 4 x (6´146bpm/2´ 30´105bpm
    Musc 105bpm 2´163bpm/ 2´ 45´120bpm OFF a de
    Sem 5,5km/h)
    5,5km/h) 5 km
    2´5,5km/h
    2´5,5km/h
    10´105bpm
    10´105bpm

    :: Legenda
    Intensidade e frequência cardíaca
    AL = Alongamento
    Cam = Caminhada
    TR = Trote (55% a 60% FC Máx)
    LE = Ritmo leve (65% a 75% FC Máx)
    MO = Ritmo moderado (75% a 85% FC Máx)
    FO = Ritmo forte (90% a 100%FC Máx)
    (´)= duração do intervalo em minutos
    i = intervalo

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