hh:mm:ss | % Resistance | Cadence | Type |
---|---|---|---|
00:00:47 | 40% | 50 rpm | WU |
00:01:19 | 40% | 28 rpm | WU |
00:01:49 | 45% | 28 rpm | WU |
00:02:19 | 50% | 32 rpm | WU |
00:02:49 | 50% | 28 rpm | WU |
00:03:19 | 50% | 20 rpm | WU |
00:03:49 | 55% | 28 rpm | WU |
00:04:19 | 55% | 20 rpm | WU |
00:04:49 | 60% | 32 rpm | WU |
00:05:19 | 60% | 16 rpm | WU |
00:05:49 | 40% | 16 rpm | WU |
00:06:49 | 100% | 32 rpm | A |
00:07:04 | 30% | 16 rpm | RY |
00:07:19 | 100% | 32 rpm | A |
00:07:40 | 30% | 16 rpm | RY |
00:08:00 | 100% | 32 rpm | A |
00:08:39 | 30% | 16 rpm | RY |
00:09:19 | 40% | 16 rpm | RY |
00:12:20 | 100% | 34 rpm | A |
00:12:35 | 30% | 16 rpm | RY |
00:12:50 | 100% | 34 rpm | A |
00:13:10 | 30% | 16 rpm | RY |
00:13:30 | 100% | 34 rpm | A |
00:14:10 | 30% | 16 rpm | RY |
00:14:50 | 40% | 16 rpm | RY |
00:17:50 | 100% | 36 rpm | A |
00:18:05 | 30% | 16 rpm | RY |
00:18:20 | 100% | 36 rpm | A |
00:18:39 | 30% | 16 rpm | RY |
00:19:00 | 100% | 36 rpm | A |
00:19:40 | 30% | 16 rpm | RY |
00:20:20 | 40% | 16 rpm | RY |
00:23:20 | 100% | 36 rpm | A |
00:23:36 | 30% | 16 rpm | RY |
00:23:50 | 100% | 36 rpm | A |
00:24:10 | 30% | 16 rpm | RY |
00:24:30 | 100% | 36 rpm | A |
00:25:10 | 30% | 16 rpm | CD |
00:25:51 | 40% | 16 rpm | CD |
00:26:51 | 50% | 24 rpm | CD |
00:27:51 | 55% | 16 rpm | CD |
00:28:25 | 55% | 12 rpm | CD |
00:29:18 | 60% | 16 rpm | CD |
00:29:44 | 50% | 24 rpm | CD |
00:30:22 | 60% | 16 rpm | CD |
00:30:49 | 5% | 6 rpm | CD |
00:31:04 | - | - | - |
Une séance Haute Intensité / Capacité Anaérobie Lactique
Elle se décompose comme suit :
Echauffement
-5 minutes progressives avec variations d'amplitude
Haute intensité 4 séries avec 3 minutes de pause sans force intercalées
-15 secondes intenses cadence 32/34/36/36
-15 secondes sans force cadence 16
-20 secondes intenses cadence 32/34/36/36
-20 secondes sans force cadence 16
-40 secondes intenses cadence 32/34/36/36
-40 secondes sans force cadence 16
-3 minutes de récupération avant série intense suivante
Récupération
-5 minutes avec variation d'amplitude
Les pauses de 3 minutes sont impérativement à réaliser sans force afin de retrouver plus d'énergie pour la séquence intense suivante.