CORE STABILISATION, LEVEL MIN
WARM UP CONTRACTION ACTIVE REST
FINAL RECOVERY
PHASE
FREQUENCY
5 Hz 45 Hz 4 Hz 3 Hz
DURATION OF
RAMPUP
1.5 s 1.5 s 0.5 s 1.5 s
DURATION OF
PHASE
5 min 6 s 9 s 10 min
DURATION OF
RAMPDOWN
2 s 0.75 s 0.5 s 3 s
CORE STABILISATION, LEVEL MIN
WARM UP CONTRACTION ACTIVE REST
FINAL RECOVERY
PHASE
FREQUENCY
5 Hz 50 Hz 4 Hz 3 Hz
DURATION OF
RAMPUP
1.5 s 1.5 s 0.5 s 1.5 s
DURATION OF
PHASE
5 min 7 s 8 s 10 min
DURATION OF
RAMPDOWN
2 s 0.75 s 0.5 s 3 s
CORE STABILISATION, LEVEL MIN
WARM UP CONTRACTION ACTIVE REST
FINAL RECOVERY
PHASE
FREQUENCY
5 Hz 40 Hz 4 Hz 3 Hz
DURATION OF
RAMPUP
1.5 s 1.5 s 0.5 s 1.5 s
DURATION OF
PHASE
5 min 5 s 10 s 10 min
DURATION OF
RAMPDOWN
2 s 0.75 s 0.5 s 3 s