Speed
Program
Incline Program
| SEGMENT | 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 |
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| LEVEL | 1.2 | 1.2 | 1.8 | 2.5 | 1.8 | 1.2 | 1.8 | 2.5 | 1.8 | 1.2 | 1.8 | 1.2 |
P1 | 1 | 1.8 | 1.8 | 2.5 | 3.1 | 2.5 | 1.8 | 2.5 | 3.1 | 2.5 | 1.8 | 2.5 | 1.8 |
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| LEVEL | 2.5 | 2.5 | 3.1 | 3.7 | 3.1 | 2.5 | 3.1 | 3.7 | 3.1 | 2.5 | 3.1 | 2.5 |
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| LEVEL | 1.2 | 1.8 | 2.5 | 3.1 | 3.7 | 4.3 | 4.3 | 5.0 | 5.0 | 3.7 | 2.5 | 1.2 |
P2 | 1 | 1.8 | 2.5 | 3.1 | 3.7 | 4.3 | 5.0 | 5.0 | 5.6 | 5.6 | 4.3 | 3.1 | 1.8 |
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| 2 | 2.5 | 3.1 | 3.7 | 4.3 | 5.0 | 5.6 | 5.6 | 6.2 | 6.2 | 5.0 | 3.7 | 2.5 |
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| LEVEL | 1.2 | 2.5 | 3.7 | 5.0 | 5.0 | 4.3 | 4.3 | 3.7 | 3.1 | 2.5 | 1.8 | 1.2 |
P3 | 1 | 1.8 | 3.1 | 4.3 | 5.6 | 5.6 | 5.0 | 5.0 | 4.3 | 3.7 | 3.1 | 2.5 | 1.8 |
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| LEVEL | 2.5 | 3.7 | 5.0 | 6.2 | 6.2 | 5.6 | 5.6 | 5.0 | 4.3 | 3.7 | 3.1 | 2.5 |
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| 1 | 0.6 | 1.8 | 3.7 | 4.3 | 4.3 | 5.0 | 5.0 | 4.3 | 4.3 | 3.7 | 1.8 | 0.6 |
P4 | LEVEL | 1.2 | 2.5 | 4.3 | 5.0 | 5.0 | 5.6 | 5.6 | 5.0 | 5.0 | 4.3 | 2.5 | 1.2 |
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| LEVEL | 1.8 | 3.1 | 5.0 | 5.6 | 5.6 | 6.2 | 6.2 | 5.6 | 5.6 | 5.0 | 3.1 | 1.8 |
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| LEVEL | 0.6 | 4.3 | 1.2 | 5.6 | 5.6 | 1.2 | 1.2 | 5.6 | 5.6 | 1.2 | 4.3 | 0.6 |
P5 | 1 | 1.2 | 5.0 | 1.2 | 6.2 | 6.2 | 1.8 | 1.8 | 6.2 | 6.2 | 1.2 | 5.0 | 1.2 |
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| LEVEL | 1.8 | 5.6 | 1.2 | 6.8 | 6.8 | 2.5 | 2.5 | 6.8 | 6.8 | 1.2 | 5.6 | 1.8 |
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| LEVEL | 2 | 2 | 3 | 4 | 3 | 2 | 3 | 4 | 3 | 2 | 3 | 2 |
P6 | 1 | ||||||||||||
2 | 3 | 3 | 4 | 5 | 4 | 3 | 4 | 5 | 4 | 3 | 4 | 3 | |
| LEVEL | 4 | 4 | 5 | 6 | 5 | 4 | 5 | 6 | 5 | 4 | 5 | 4 |
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| 1 | 2 | 3 | 4 | 5 | 6 | 7 | 7 | 8 | 9 | 6 | 4 | 2 |
| LEVEL | 3 | 4 | 5 | 6 | 7 | 8 | 8 | 9 | 9 | 7 | 5 | 3 |
P7 | 2 | ||||||||||||
| LEVEL | 4 | 5 | 6 | 7 | 8 | 9 | 9 | 10 | 10 | 8 | 6 | 4 |
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| LEVEL | 2 | 4 | 6 | 8 | 8 | 7 | 7 | 6 | 5 | 4 | 3 | 2 |
P8 | 1 | 3 | 5 | 7 | 9 | 9 | 8 | 8 | 7 | 6 | 5 | 4 | 3 |
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| 2 | 4 | 6 | 8 | 10 | 10 | 9 | 9 | 8 | 7 | 6 | 5 | 4 |
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| 1 | 1 | 3 | 6 | 7 | 7 | 8 | 8 | 7 | 7 | 6 | 3 | 1 |
| LEVEL | 2 | 4 | 7 | 8 | 8 | 9 | 9 | 8 | 8 | 7 | 4 | 2 |
P9 | 2 | ||||||||||||
| LEVEL | 3 | 5 | 8 | 9 | 9 | 10 | 10 | 9 | 9 | 8 | 5 | 3 |
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| 1 | 1 | 7 | 2 | 9 | 9 | 2 | 2 | 9 | 9 | 2 | 7 | 1 |
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P10 | LEVEL | 2 | 8 | 2 | 10 | 10 | 3 | 3 | 10 | 10 | 2 | 8 | 2 |
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| 3 | 3 | 9 | 2 | 11 | 11 | 4 | 4 | 11 | 11 | 2 | 9 | 3 |
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| LEVEL | 2 | 4 | 6 | 8 | 8 | 7 | 7 | 6 | 5 | 4 | 3 | 2 |
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P11 | LEVEL | 3 | 5 | 7 | 9 | 9 | 8 | 8 | 7 | 6 | 5 | 4 | 3 |
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(5km) | 3 | 4 | 6 | 8 | 10 | 10 | 9 | 9 | 8 | 7 | 6 | 5 | 4 |
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| 1 | 2 | 3 | 4 | 3 | 3 | 2 | 2 | 3 | 3 | 4 | 3 | 2 |
| LEVEL | 3 | 4 | 5 | 4 | 4 | 3 | 3 | 4 | 4 | 5 | 4 | 3 |
P12 | 2 | ||||||||||||
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(10km) | LEVEL | 4 | 5 | 6 | 5 | 5 | 4 | 4 | 5 | 5 | 6 | 5 | 4 |
| 3 |
Speed Program:
Incline Program:
17
