- -
WEEK
12-3 4-6 7-9 10-12 Maintenance
Saeed (mah) 4-4.5 4-4.5 4-4.5 4-4.5 4-4.5 4-4.5
Level
8 9 10 11 12 12
Duration (mins) 12-24 12-24 12-24 12-24 12-24 12-24
Calories(12
mins):
2 mah 111 120 128 136 144 144
3 mah 124 133 142 151 160 160
Heart Rate % 60-70 60-70 65-75 70-80 70-80 70-80
Frequency 3-5 3-5 3-5 3-5 3-5 3-5
WEEK
12-3 4-6 7-9 10-12
Speed
(mah)
2-3 2-3 2-3 2-3 2-3
Level 12345
Duration (mins) 12-24 12-24 12-24 12-24 12-24
Calories (12 mins):
2 mph 42 43 44 47 51
3mph 56 57 59 63 69
Heart Rate % 60-70 60-70 60-70 70-80 70-80
Frequency 4-5 4-5 4-5 4-5 4-5
WEEK
12-3 4-6 7-9 10-12 Maintenance
...§Qeed (mph) 4.5-6 4.5-6 4.5-6 4.5-6 4.5-6 4-4.5
Level 6. 7 8 9 10 10-12
Duration (mins) 12-24 12-24 12-24 12-24 12-24 12-24
Calories (12
mins):
4.5 mah 136 141 145 150 154 154-163
6.0 mah 203 215 227 239 252 252-276
Heart Rate % 60-70 60-70 65-75 70-80 70-80 70-80
Frequencv 3-4 3-4 3-4 3-4 3-4 3-4
WEEK
12-3 4-6 7-9 10 -12 Maintenance
Speed
(mah)
3-4 3-4 3-4 3-4 3-4 3-4
Level 2 3 45 6 6
Duration (mins) 12-24 12-24 12-24 12-24 12-24 12-24
Calories(12
mins):
3mah 57 59 63 69 75 75
4 mQh 71 74 79 87 95 95
Heart Rate % 60-70 60-70 65-75 70-80 70-80 70-80
Frequency 4-5 4-5 4-5 4-5 4-5 3-5
WEEK
1 2 -3 4-6 7-9 10-12 Maintenance
Saeed (mph) 3-4 3-4 3-4 3-4 3-4 3-4
Level 6 7 89 10 10
Duration (mins) 12-24 12-24 12-24 12-24 12-24 12-24
Calories (12
mins):
2moh 75 81 87 93 99 99
3mah 95 103 111 120 128 128
Heart Rate % 60-70 60-70 65-75 70-80 70-80 70-80
Frequency 3-5 3-5 3-5 3-5 3-5 3-5
-- --Lifestride Interval Striding Programs
(Using the Hill Profile)
The
following
programs (A- E) are examples of progressive Lifestride
Interval Striding programs (HillProfile mode). Use these as a reference
when creating your personal exercise program.