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P-03: Moderate interval
(default 30 min.)
Once you start a regular training and have an improved tness, you are ready to train at a moderate
intensity in the interval. Please pay attention that this training includes a change between an
easy recovery and a high intensity interval. Feel good while doing your training, because the next
recovery interval is always coming next. This training improves your general aerobic endurance and
maximises the development of your anaerobic tness at the same time.
Advanced programmes:
P-04: Long interval
(default 40 min.)
These exercises are excellent to maximise the calorie consumption and to improve the anaerobic
tness. Like for the moderate intervals, you have recovery intervals after each high intensity – for a
constantly increasing training intensity.
P-05: Negative interval 1
(default 30 min.)
This programme oers all advantages of a training at a constant pace and motivates you to achieve a
gradually higher, constant exercise intensity and allows to slowly reduce the exercise intensity then.
By improving your general health and tness, you can slowly improve to a higher level of the exercise
intensity of the training.
P-06: Negative interval 2
(default 30 min.)
This training starts with a slight increase in the exercise intensity and ends with a gradual reduction
of the exercise intensity. A training with an increase in and a reduction of the exercise intensity has
an ideal eect on your aerobic, cardiovascular tness. A training with the reduction of the exercise
intensity is also ideal to maximise the calorie consumption – however, it needs to be over a longer
period of time, for instance 40 or 50 minutes.
P-07: Fartlek
(default 30 min.)
A varying exercise intensity with a constantly changing interval training, which starts at a light pace
and increases to a moderate/intensive pace, oers diversion and great tness benets. Constantly
varying intensities have a very positive eect on the improvement of the brain health according to
brain research.
24


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