Matrix XUR - Target Heart Rate Training; Understanding Heart Rate Zones; Heart Rate Function Usage & Warnings

14
SPRINT 8 - A50
SEGMENT
WARM
UP
1 2 3 4 5 6 7 8
COOL
DOWN
TIME 3:00 0:30 1:30 0:30 1:30 0:30 1:30 0:30 1:30 0:30 1:30 0:30 1:30 0:30 1:30 0:30 2:30
Level 1
Resistance 1 3 1 3 1 4 1 4 1 6 1 6 1 6 1 6 1
Incline 0 30 0 30 0 30 0 30 0 30 0 30 0 30 0 30 0
Level 2
Resistance 1 4 1 4 1 5 1 5 1 7 1 7 1 7 1 7 1
Incline 0 30 0 30 0 30 0 30 0 30 0 30 0 30 0 30 0
Level 3
Resistance 1 5 1 5 1 6 1 6 1 8 1 8 1 8 1 8 1
Incline 0 30 0 30 0 30 0 30 0 30 0 30 0 30 0 30 0
Level 4
Resistance 1 6 1 6 1 7 1 7 1 9 1 9 1 9 1 9 1
Incline 0 30 0 30 0 30 0 30 0 30 0 30 0 30 0 30 0
Level 5
Resistance 1 7 1 7 1 8 1 8 1 10 1 10 1 10 1 10 1
Incline 0 30 0 30 0 30 0 30 0 30 0 30 0 30 0 30 0
Level 6
Resistance 2 8 2 8 2 9 2 9 2 11 2 11 2 11 2 11 2
Incline 0 40 0 40 0 40 0 40 0 40 0 40 0 40 0 40 0
Level 7
Resistance 2 9 2 9 2 10 2 10 2 12 2 12 2 12 2 12 2
Incline 0 40 0 40 0 40 0 40 0 40 0 40 0 40 0 40 0
Level 8
Resistance 2 10 2 10 2 11 2 11 2 13 2 13 2 13 2 13 2
Incline 0 40 0 40 0 40 0 40 0 40 0 40 0 40 0 40 0
Level 9
Resistance 2 11 2 11 2 12 2 12 2 14 2 14 2 14 2 14 2
Incline 0 40 0 40 0 40 0 40 0 40 0 40 0 40 0 40 0
Level 10
Resistance 2 12 2 12 2 13 2 13 2 15 2 15 2 15 2 15 2
Incline 0 40 0 40 0 40 0 40 0 40 0 40 0 40 0 40 0
Level 11
Resistance 2 13 2 13 2 14 2 14 2 16 2 16 2 16 2 16 2
Incline 0 50 0 50 0 50 0 50 0 50 0 50 0 50 0 50 0
Level 12
Resistance 2 14 2 14 2 15 2 15 2 17 2 17 2 17 2 17 2
Incline 0 50 0 50 0 50 0 50 0 50 0 50 0 50 0 50 0
Level 13
Resistance 2 15 2 15 2 16 2 16 2 18 2 18 2 18 2 18 2
Incline 0 50 0 50 0 50 0 50 0 50 0 50 0 50 0 50 0
Level 14
Resistance 2 16 2 16 2 17 2 17 2 19 2 19 2 19 2 19 2
Incline 0 50 0 50 0 50 0 50 0 50 0 50 0 50 0 50 0
Level 15
Resistance 2 17 2 17 2 18 2 18 2 20 2 20 2 20 2 20 2
Incline 0 50 0 50 0 50 0 50 0 50 0 50 0 50 0 50 0
Level 16
Resistance 3 18 3 18 3 19 3 19 3 21 3 21 3 21 3 21 3
Incline 0 60 0 60 0 60 0 60 0 60 0 60 0 60 0 60 0
Level 17
Resistance 3 19 3 19 3 20 3 20 3 22 3 22 3 22 3 22 3
Incline 0 60 0 60 0 60 0 60 0 60 0 60 0 60 0 60 0
Level 18
Resistance 3 20 3 20 3 21 3 21 3 23 3 23 3 23 3 23 3
Incline 0 60 0 60 0 60 0 60 0 60 0 60 0 60 0 60 0
Level 19
Resistance 3 21 3 21 3 22 3 22 3 24 3 24 3 24 3 24 3
Incline 0 60 0 60 0 60 0 60 0 60 0 60 0 60 0 60 0
Level 20
Resistance 3 22 3 22 3 23 3 23 3 25 3 25 3 25 3 25 3
Incline 0 60 0 60 0 60 0 60 0 60 0 60 0 60 0 60 0
SPRINT 8 - A30
SEGMENT
WARM
UP
1 2 3 4 5 6 7 8
COOL
DOWN
TIME 3:00 0:30 1:30 0:30 1:30 0:30 1:30 0:30 1:30 0:30 1:30 0:30 1:30 0:30 1:30 0:30 2:30
Level 1
Resistance 1 2 1 2 1 2 1 2 1 3 1 3 1 3 1 3 1
Incline 0 30 0 30 0 30 0 30 0 30 0 30 0 30 0 30 0
Level 2
Resistance 1 2 1 2 1 3 1 3 1 4 1 4 1 4 1 4 1
Incline 0 30 0 30 0 30 0 30 0 30 0 30 0 30 0 30 0
Level 3
Resistance 1 3 1 3 1 4 1 4 1 5 1 5 1 5 1 5 1
Incline 0 30 0 30 0 30 0 30 0 30 0 30 0 30 0 30 0
Level 4
Resistance 1 4 1 4 1 5 1 5 1 6 1 6 1 6 1 6 1
Incline 0 30 0 30 0 30 0 30 0 30 0 30 0 30 0 30 0
Level 5
Resistance 1 4 1 4 1 5 1 5 1 6 1 6 1 6 1 6 1
Incline 0 40 0 40 0 40 0 40 0 40 0 40 0 40 0 40 0
Level 6
Resistance 2 5 2 5 2 6 2 6 2 6 2 6 2 6 2 6 2
Incline 0 40 0 40 0 40 0 40 0 40 0 40 0 40 0 40 0
Level 7
Resistance 2 6 2 6 2 6 2 6 2 7 2 7 2 7 2 7 2
Incline 0 40 0 40 0 40 0 40 0 40 0 40 0 40 0 40 0
Level 8
Resistance 2 6 2 6 2 7 2 7 2 8 2 8 2 8 2 8 2
Incline 0 40 0 40 0 40 0 40 0 40 0 40 0 40 0 40 0
Level 9
Resistance 2 6 2 6 2 7 2 7 2 8 2 8 2 8 2 8 2
Incline 0 50 0 50 0 50 0 50 0 50 0 50 0 50 0 50 0
Level 10
Resistance 2 7 2 7 2 8 2 8 2 9 2 9 2 9 2 9 2
Incline 0 50 0 50 0 50 0 50 0 50 0 50 0 50 0 50 0
Level 11
Resistance 2 8 2 8 2 9 2 9 2 10 2 10 2 10 2 10 2
Incline 0 50 0 50 0 50 0 50 0 50 0 50 0 50 0 50 0
Level 12
Resistance 2 9 2 9 2 10 2 10 2 10 2 10 2 10 2 10 2
Incline 0 50 0 50 0 50 0 50 0 50 0 50 0 50 0 50 0
Level 13
Resistance 2 9 2 9 2 10 2 10 2 10 2 10 2 10 2 10 2
Incline 0 60 0 60 0 60 0 60 0 60 0 60 0 60 0 60 0
Level 14
Resistance 2 10 2 10 2 10 2 10 2 11 2 11 2 11 2 11 2
Incline 0 60 0 60 0 60 0 60 0 60 0 60 0 60 0 60 0
Level 15
Resistance 2 11 2 11 2 12 2 12 2 13 2 13 2 13 2 13 2
Incline 0 60 0 60 0 60 0 60 0 60 0 60 0 60 0 60 0
Level 16
Resistance 3 11 3 11 3 12 3 12 3 13 3 13 3 13 3 13 3
Incline 0 60 0 60 0 60 0 60 0 60 0 60 0 60 0 60 0
Level 17
Resistance 3 12 3 12 3 13 3 13 3 14 3 14 3 14 3 14 3
Incline 0 60 0 60 0 60 0 60 0 60 0 60 0 60 0 60 0
Level 18
Resistance 3 13 3 13 3 14 3 14 3 14 3 14 3 14 3 14 3
Incline 0 60 0 60 0 60 0 60 0 60 0 60 0 60 0 60 0
Level 19
Resistance 3 14 3 14 3 14 3 14 3 15 3 15 3 15 3 15 3
Incline 0 60 0 60 0 60 0 60 0 60 0 60 0 60 0 60 0
Level 20
Resistance 3 14 3 14 3 15 3 15 3 16 3 16 3 16 3 16 3
Incline 0 60 10 60 10 60 10 60 10 60 10 60 10 60 10 60 0
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