h/p/cosmos pluto - Page 65

operation
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© 2015 h/p/cosmos sports & medical gmbh author: fh email@h-p-cosmos.com created 30.01.2015 printed 30.01.2015 page: 65 of 216
71. Training: Interval 500 m / 15.0 ... 19.0 km/h
Step
Distance
/time
Speed
(km/h)
Elevation
(%)
Acceleration
level
1
500 m
15.0
0
3
2
1:15 min
0.0
3
500 m
16.0
4
1:15 min
0.0
5
500 m
17.0
6
1:15 min
0.0
7
500 m
18.0
8
1:15 min
0.0
9
500 m
19.0
10
1:15 min
0.0
72. Training: Interval 400 m / 16.0 ... 21.0 km/h
Step
Distance
/time
Speed
(km/h)
Elevation
(%)
Acceleration
level
1
400 m
16.0
0
3
2
1:00 min
0.0
3
400 m
17.0
4
1:00 min
0.0
5
400 m
18.0
6
1:00 min
0.0
7
400 m
19.0
8
1:00 min
0.0
9
400 m
20.0
10
1:00 min
0.0
11
400 m
21.0
12
1:00 min
0.0
73. Training: Interval 300 ... 600 m, 15.0 ... 21.0 km/h – pyramid
Step
Distance
/time
Speed
(km/h)
Elevation
(%)
Acceleration
level
1
600 m
15.0
0 %
3
2
1:30 min
0.0
3
500 m
17.0
4
1:15 min
0.0
5
400 m
19.0
6
1:00 min
0.0
7
300 m
21.0
8
0:45 min
0.0
9
300 m
21.0
10
0:45 min
0.0
11
400 m
19.0
12
1:00 min
0.0
13
500 m
17.0
14
1:15 min
0.0
15
600 m
15.0
16
1:30 min
0.0