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LES PROGRAMMES
PERFORMANCE
MONTAGNE / PEAK DESCENT : Améliore
votre force et fait travailler votre coeur en
alternant montée et descente de manière
régulière. Entraînement possible avec 10
niveaux de difficulté. Pour l’Endurance 4, pas
de niveau High.
RANDONNÉE / NATURE TRAIL : Sur un
mode de randonnée, afin de stimuler votre
coeur. Les résistances changent dans le
programme. Entraînement possible avec 10
niveaux de difficulté.
ESCALADE / MOUNTAIN CLIMB : Ce
programme méliore votre puissance et votre
endurance en augmentant la résistance à des
valeurs très hautes. Entraînement possible
avec 10 niveaux de difficulté.
ESCALADE
Segment Echauffement Répétition des segments de programme Récupération
Sec 60 60 60 60 30 60 60 30 30 60 30 60 60 30 30 60 60 60 60 60
Niveau 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20
1 1 1 2 3 5 5 6 6 6 6 6 6 6 7 7 7 3 2 1 1
2 1 1 2 4 5 6 6 6 6 6 7 7 7 8 8 8 4 2 1 1
3 1 1 1 1 6 6 6 7 8 8 8 7 8 8 7 8 1 1 1 1
4 1 1 1 1 6 6 6 6 7 8 8 9 9 9 9 9 1 1 1 1
5 1 1 1 2 5 6 6 6 7 8 9 9 9 9 10 10 1 2 2 1
6 2 2 2 3 5 6 6 6 7 8 9 9 10 10 10 10 2 1 1 1
7 2 3 3 4 6 6 6 6 7 7 8 9 9 10 11 11 2 2 1 1
8 2 3 4 4 6 6 6 7 7 8 8 9 9 10 11 11 3 2 1 1
9 2 4 4 5 7 7 7 8 8 9 9 9 10 11 12 12 3 2 1 1
10 3 4 5 6 7 7 8 8 9 9 9 10 11 11 12 12 4 2 1 1
MONTAGNE Echauffement Répétition des segments de programme de 60 sec. Récupération
Segments 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20
Niveau 1
High
0 10 10 20 20 20 30 30 30 30 30 30 30 30 20 20 20 10 10 0
Résistance
1 2 2 3 3 3 4 4 5 5 5 5 4 4 3 3 3 2 2 1
Niveau 2
High
0 10 10 20 30 30 30 30 40 40 40 40 40 40 30 30 20 10 10 0
Résistance
1 2 2 3 4 4 5 5 6 6 6 6 5 5 4 4 3 2 2 1
Niveau 3
High
0 10 10 30 30 30 40 40 50 50 50 50 50 50 30 30 30 10 10 0
Résistance
1 2 2 4 5 5 6 6 7 7 7 7 6 6 5 5 4 2 2 1
Niveau 4
High
0 10 10 30 40 40 50 50 50 50 50 50 50 50 40 40 30 10 10 0
Résistance
1 2 2 5 6 6 7 7 8 8 8 8 7 7 6 6 5 2 2 1
Niveau 5
High
10 30 30 40 50 50 50 50 60 60 60 60 60 60 50 50 40 30 30 10
Résistance
2 5 5 6 7 7 8 8 9 9 9 9 8 8 7 7 6 5 5 2
Niveau 6
High
10 30 30 50 50 50 60 60 70 70 70 70 70 70 50 50 50 30 30 10
Résistance
2 5 5 7 8 8 9 9 10 10 10 10 9 9 8 8 7 5 5 2
Niveau 7
High
10 30 30 50 60 60 70 70 80 80 80 80 80 80 60 60 50 30 30 10
Résistance
2 5 5 8 9 9 10 10 11 11 11 11 10 10 9 9 8 5 5 2
Niveau 8
High
10 30 30 60 70 70 80 80 80 80 80 80 80 80 70 70 60 30 30 10
Résistance
2 5 5 9 10 10 11 11 12 12 12 12 11 11 10 10 9 5 5 2
Niveau 9
High
20 30 30 70 80 80 80 80 90 90 90 90 90 90 80 80 70 30 30 20
Résistance
3 5 5 10 11 11 12 12 13 13 13 13 12 12 11 11 10 5 5 3
Niv. 10
High
20 50 50 80 80 80 90 90 90 90 90 90 90 90 80 80 80 50 50 20
Résistance
3 8 8 11 12 12 13 13 14 14 14 14 13 13 12 12 11 8 8 3
RANDONNÉE
Segment Echauffement Répétition des segments de programme de 60 sec. Récupération
Niveau 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20
1 1 1 1 1 3 3 3 3 4 4 4 4 3 3 3 3 2 2 1 1
2 1 1 2 2 4 4 4 4 5 5 5 5 4 4 4 4 2 2 1 1
3 1 1 2 2 4 4 6 6 6 6 6 6 6 6 4 4 2 2 1 1
4 1 1 3 3 5 5 6 6 7 8 8 7 6 6 5 5 2 2 1 1
5 2 2 2 2 6 6 7 7 8 8 8 8 7 7 6 6 3 3 2 2
6 2 2 3 3 6 6 8 8 8 9 9 8 8 8 6 6 3 3 2 2
7 3 3 3 3 7 7 8 8 9 9 9 9 8 8 7 7 3 3 3 3
8 3 3 3 3 8 8 9 9 9 10 10 9 9 9 8 8 3 3 3 3
9 3 3 3 3 8 8 9 9 10 11 12 10 9 9 8 8 3 3 3 3
10 3 3 3 3 9 9 10 10 11 12 12 12 10 10 9 9 3 3 3 3
29


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