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Vr. 25 min. Langzaam tempo,
zonder weerstand
35 min. Tempo variëren, weerstand
laag houden
In de vierde week de weerstand iets
verhogen.
In de vierde week voorwaartse en
rugwaartse bewegingen combineren
WEEK 5 + 6
Beginner Gevorderde
Dag Duur Intensiteit Duur Intensiteit
Ma 30 min. Matig tempo,
weerstand laag houden
40 min. Tempo variëren, weerstand
laag houden
Wo 30 min. Matig tempo,
weerstand laag houden
40 min. Tempo variëren, weerstand
laag houden
Vr. 30 min. Matig tempo,
weerstand laag houden
40 min. Tempo variëren, weerstand
laag houden
In de zesde week matig tempo,
weerstand iets verhogen.
In de zesde week voorwaartse en
achterwaartse beweging variëren.
WEEK 7 + 8
Beginner Gevorderde
Dag Duur Intensiteit Duur Intensiteit
Ma 35 min. Tempo variëren,
weerstand laag houden
45 min. Tempo variëren, weerstand
verhogen
Mi 35 min. Tempo variëren,
weerstand laag houden
45 min. Tempo variëren, weerstand
verhogen
Vr. 35 min. Tempo variëren,
weerstand laag houden
45 min. Tempo variëren, weerstand
verhogen
In de achtste week voegt u kleine sprints
in.
In de achtste week voorwaartse en
achterwaartse beweging variëren.
Cool-down ca. 5 min. De training bij een lage weerstand en een rustig tempo laten
uitlopen. Het organisme zachtjes weer tot rust laten komen.
32


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