6)FOOT HILLS (CONTREFORTS) : Simule l’ascension d’une colline et la descente. Ce programme aide à augmenter la tonicité musculaire et à améliorer la capacité cardiovasculaire. Les changements d’inclinaison et les segments se répètent toutes les 30 secondes.
Segment | Échauffement | 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 | Récupération | ||||
Durée |
| 4:00 min. |
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|
|
| Chaque | segment dure 30 secondes. |
|
|
| 4:00 min. | ||||||||
Niveau 1 | 0.0 | 0.5 | 0.0 | 0.5 | 1.0 | 3.0 | 1.0 | 3.0 | 2.0 | 3.0 | 2.0 | 3.5 | 2.0 | 3.0 | 2.0 | 3.0 | 1.0 | 3.0 | 1.0 | 0.5 | 0.0 |
Niveau 2 | 0.0 | 0.5 | 0.0 | 0.5 | 1.0 | 3.0 | 2.0 | 3.0 | 2.0 | 3.0 | 2.5 | 3.5 | 2.5 | 3.0 | 2.0 | 3.0 | 2.0 | 3.0 | 1.0 | 0.5 | 0.0 |
Niveau 3 | 0.5 | 1.0 | 0.5 | 1.0 | 1.5 | 3.5 | 1.5 | 3.5 | 2.5 | 3.5 | 2.5 | 4.0 | 2.5 | 3.5 | 2.5 | 3.5 | 1.5 | 3.5 | 1.5 | 1.0 | 0.5 |
Niveau 4 | 0.5 | 1.0 | 0.5 | 1.0 | 1.5 | 3.5 | 2.5 | 3.5 | 2.5 | 3.5 | 3.0 | 4.0 | 3.0 | 3.5 | 2.5 | 3.5 | 2.5 | 3.5 | 1.5 | 1.0 | 0.5 |
Niveau 5 | 1.0 | 1.5 | 1.0 | 1.5 | 2.0 | 4.0 | 2.0 | 4.0 | 3.0 | 4.0 | 3.0 | 4.5 | 3.0 | 4.0 | 3.0 | 4.0 | 2.0 | 4.0 | 2.0 | 1.5 | 1.0 |
Niveau 6 | 1.0 | 1.5 | 1.0 | 1.5 | 2.0 | 4.0 | 3.0 | 4.0 | 3.0 | 4.0 | 3.5 | 4.5 | 3.5 | 4.0 | 3.0 | 4.0 | 3.0 | 4.0 | 2.0 | 1.5 | 1.0 |
Niveau 7 | 1.5 | 2.0 | 1.5 | 2.0 | 2.5 | 4.5 | 2.5 | 4.5 | 3.5 | 4.5 | 3.5 | 5.0 | 3.5 | 4.5 | 3.5 | 4.5 | 2.5 | 4.5 | 2.5 | 2.0 | 1.5 |
Niveau 8 | 1.5 | 2.0 | 1.5 | 2.0 | 2.5 | 4.5 | 3.5 | 4.5 | 3.5 | 4.5 | 4.0 | 5.0 | 4.0 | 4.5 | 3.5 | 4.5 | 3.5 | 4.5 | 2.5 | 2.0 | 1.5 |
Niveau 9 | 2.0 | 2.5 | 2.0 | 2.5 | 3.0 | 5.0 | 3.0 | 5.0 | 4.0 | 5.0 | 4.0 | 5.5 | 4.0 | 5.0 | 4.0 | 5.0 | 3.0 | 5.0 | 3.0 | 2.5 | 2.0 |
Niveau 10 | 2.0 | 2.5 | 2.0 | 2.5 | 3.0 | 5.0 | 4.0 | 5.0 | 4.0 | 5.0 | 4.5 | 5.5 | 4.5 | 5.0 | 4.0 | 5.0 | 4.0 | 5.0 | 3.0 | 2.5 | 2.0 |
7)MOUNTAIN CLIMB (MONTAGNE) : Version plus intense de CONTREFORTS. Simule l’ascension d’une montagne et la descente. Ce programme aide à augmenter la tonicité musculaire et à améliorer
la capacité cardiovasculaire. Les changements d’inclinaison et les segments se répètent toutes les 30 secondes.
Segment |
| Échauffement | 1 |
| 2 |
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| 3 | 4 |
| 5 |
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| 6 | 7 |
| 8 |
|
| 9 | 10 |
| Récupération | ||||||||||||||
Durée |
| 4:00 min. |
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|
| Chaque segment dure 30 secondes. |
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|
| 4:00 min. | |||||||||||||||||||
Niveau 1 |
| 0.0 |
| 0.0 | 1.0 |
| 1.5 |
|
| 2.0 | 2.5 |
| 3.0 |
| 3.0 | 2.5 |
| 2.0 |
| 1.5 | 1.0 |
| 0.0 |
| 0.0 | |||||||||||||
Niveau 2 |
| 0.0 |
| 0.0 | 1.5 |
| 2.0 |
|
| 2.5 | 3.0 |
| 3.5 |
| 3.5 | 3.0 |
| 2.5 |
| 2.0 | 1.5 |
| 0.0 |
| 0.0 | |||||||||||||
Niveau 3 |
| 0.0 |
| 1.0 | 2.0 |
| 2.5 |
|
| 3.0 | 3.5 |
| 4.0 |
| 4.0 | 3.5 |
| 3.0 |
| 2.5 | 2.0 |
| 1.0 |
| 0.0 | |||||||||||||
Niveau 4 |
| 0.0 |
| 1.5 | 2.5 |
| 3.0 |
|
| 3.5 | 4.0 |
| 4.5 |
| 4.5 | 4.0 |
| 3.5 |
| 3.0 | 2.5 |
| 1.5 |
| 0.0 | |||||||||||||
Niveau 5 |
| 0.0 |
| 1.5 | 3.0 |
| 3.5 |
|
| 4.0 | 4.5 |
| 5.0 |
| 5.0 | 4.5 |
| 4.0 |
| 3.5 | 3.0 |
| 1.5 |
| 0.0 | |||||||||||||
Niveau 6 |
| 0.0 |
| 1.5 | 3.5 |
| 4.0 |
|
| 4.5 | 5.0 |
| 5.5 |
| 5.5 | 5.0 |
| 4.5 |
| 4.0 | 3.5 |
| 1.5 |
| 0.0 | |||||||||||||
Niveau 7 |
| 0.0 |
| 1.5 | 4.0 |
| 4.5 |
|
| 5.0 | 5.5 |
| 6.0 |
| 6.0 | 5.5 |
| 5.0 |
| 4.5 | 4.0 |
| 1.5 |
| 0.0 | |||||||||||||
Niveau 8 |
| 0.0 |
| 2.0 | 4.5 |
| 5.0 |
|
| 5.5 | 6.0 |
| 6.5 |
| 6.5 | 6.0 |
| 5.5 |
| 5.0 | 4.5 |
| 2.0 |
| 0.0 | |||||||||||||
Niveau 9 |
| 0.0 |
| 2.0 | 5.0 |
| 5.5 |
|
| 6.0 | 6.5 |
| 7.0 |
|
| 7.0 | 6.5 |
| 6.0 |
| 5.5 | 5.0 |
| 2.0 |
| 0.0 | ||||||||||||
Niveau 10 |
| 0.0 |
| 2.0 | 5.5 |
| 6.0 |
|
| 6.5 | 7.0 |
| 7.5 |
|
| 7.5 | 7.0 |
| 6.5 |
| 6.0 | 5.5 |
| 2.0 |
| 0.0 | ||||||||||||
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Segment | Échauffement |
| 1 |
| 2 |
| 3 |
| 4 |
| 5 |
| 6 | 7 |
| 8 |
| 9 | 10 | 11 |
| 12 | 13 | 14 | 15 | Récupération | ||||||||||||
Distance |
|
|
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|
| Chaque | segment correspond à 0,16 km. |
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| ||||||||||||
Niveau 1 | 0.0 |
| 0.5 |
| 1.0 |
| 3.0 |
| 1.0 |
| 3.0 |
| 2.0 |
| 3.0 | 2.0 |
| 3.5 |
| 2.0 | 3.0 | 2.0 |
| 3.0 | 1.0 | 3.0 | 1.0 | 0.5 | 0.0 | |||||||||
Niveau 2 | 0.0 |
| 0.5 |
| 1.0 |
| 3.0 |
| 2.0 |
| 3.0 |
| 2.0 |
| 3.0 | 2.5 |
| 3.5 |
| 2.5 | 3.0 | 2.0 |
| 3.0 | 2.0 | 3.0 | 1.0 | 0.5 | 0.0 | |||||||||
Niveau 3 | 0.5 |
| 1.0 |
| 1.5 |
| 3.5 |
| 1.5 |
| 3.5 |
| 2.5 |
| 3.5 | 2.5 |
| 4.0 |
| 2.5 | 3.5 | 2.5 |
| 3.5 | 1.5 | 3.5 | 1.5 | 1.0 | 0.5 | |||||||||
Niveau 4 | 0.5 |
| 1.0 |
| 1.5 |
| 3.5 |
| 2.5 |
| 3.5 |
| 2.5 |
| 3.5 | 3.0 |
| 4.0 |
| 3.0 | 3.5 | 2.5 |
| 3.5 | 2.5 | 3.5 | 1.5 | 1.0 | 0.5 | |||||||||
Niveau 5 | 1.0 |
| 1.5 |
| 2.0 |
| 4.0 |
| 2.0 |
| 4.0 |
| 3.0 |
| 4.0 | 3.0 |
| 4.5 |
| 3.0 | 4.0 | 3.0 |
| 4.0 | 2.0 | 4.0 | 2.0 | 1.5 | 1.0 | |||||||||
Niveau 6 | 1.0 |
| 1.5 |
| 2.0 |
| 4.0 |
| 3.0 |
| 4.0 |
| 3.0 |
| 4.0 | 3.5 |
| 4.5 |
| 3.5 | 4.0 | 3.0 |
| 4.0 | 3.0 | 4.0 | 2.0 | 1.5 | 1.0 | |||||||||
Niveau 7 | 1.5 |
| 2.0 |
| 2.5 |
| 4.5 |
| 2.5 |
| 4.5 |
| 3.5 |
| 4.5 | 3.5 |
| 5.0 |
| 3.5 | 4.5 | 3.5 |
| 4.5 | 2.5 | 4.5 | 2.5 | 2.0 | 1.5 | |||||||||
Niveau 8 | 1.5 |
| 2.0 |
| 2.5 |
| 4.5 |
| 3.5 |
| 4.5 |
| 3.5 |
| 4.5 | 4.0 |
| 5.0 |
| 4.0 | 4.5 | 3.5 |
| 4.5 | 3.5 | 4.5 | 2.5 | 2.0 | 1.5 | |||||||||
Niveau 9 | 2.0 |
| 2.5 |
| 3.0 |
| 5.0 |
| 3.0 |
| 5.0 |
| 4.0 |
| 5.0 | 4.0 |
| 5.5 |
| 4.0 | 5.0 | 4.0 |
| 5.0 | 3.0 | 5.0 | 3.0 | 2.5 | 2.0 | |||||||||
Niveau 10 | 2.0 |
| 2.5 |
| 3.0 |
| 5.0 |
| 4.0 |
| 5.0 |
| 4.0 |
| 5.0 | 4.5 |
| 5.5 |
| 4.5 | 5.0 | 4.0 |
| 5.0 | 4.0 | 5.0 | 3.0 | 2.5 | 2.0 | |||||||||
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