Nível AvanÇado Esteira 10k

SEGUNDA	TERÇA	QUARTA	QUINTA	SEXTA	SABADO	DOMINGO

Alongamento	15` TR 3 x 1k CF 2` I 1k CL 3 x 1k CF 2` I 3k constante CL 10` TR	Day Off	10` TR 4 x ( 3` - 5,0 km/h + 5` - 8,5 km/h + 2` - 7,5 km/h inc. 3%) 5` TR	Alongamento	5` TR 40` - 9,0 km/h (inc. 1%) 5` TR	Day Off
Alongamento	10` TR 5 x (2` - 11 km/h inc. 1% + 2` - 5,0 km/h) 5 x (3` - 10,5 km/h inc.1% + 2` - 5,0 km/h) 5` TR	Day Off	10` TR 4 x ( 2` - 6,0 km/h + 5` -9,0 km/h inc. 2% + 3` - 8,0 km/h inc. 4%) 5` TR	Alongamento	5` TR 50` - 9,0 km/h (inc. 1%) 5` TR	Day Off
Alongamento	10` TR 20` - 9,0 km/h inc. 1% 10` - 10,0 km/h inc. 1% 10` - 11,0 km/h inc. 1%v 5` TR	Day Off	10` TR 4 x ( 5` - 6,5 km/h inc. 1% + 5` - 9,5 km/h inc. 1%) 5` TR	Alongamento	5` TR 30` - 8,5 km/h 25` - 9,5 km/h (inc. 1%) 5` TR	Day Off
Alongamento	10` TR 40` - 10,0 km/h inc. 1% 5` TR	Day Off	10` TR 10` - 7,0 km/h inc. 1% 20` - 10,0 km/h inc. 1% 10` - 8,0 km/h inc. 1% 5` TR	Alongamento	5` TR 20` - 8,5 km/h 20` - 9,5 km/h (inc. 2%) 20` - 10,0 km/h(inc.1%) 5` TR	Day Off

LEGENDA

FCM frequência cardíaca máxima
CA caminhada (FCM 50% -60%)
CAF caminhada forte (FCM 55% - 65%)
TR trote leve (FCM 60% - 70%)
Cj corrida leve (FCM 65% - 75%)