Taurus X10.5 Pro SMART Assembly And Operating Instructions Manual page 39

Fri 25 min.
In the third week, increase the resistance
slightly.
Days Duration Intensity
Mon 30 min.
Wed 30 min.
Fri 30 min.
In the fifth week, increase the resistance
slightly at moderate speed.
Days Duration Intensity
Mon 35 min.
Wed 35 min.
Fri 35 min.
In the seventh week, include short sprints.
Cool-down approximately 5 min.
Slow speed without
resistance
WEEK 5 + 6
Beginner
Moderate speed, keep
resistance low
Moderate speed, keep
resistance low
Moderate speed, keep
resistance low
WEEK 7 + 8
Beginner
Vary speed, keep
resistance low
Vary speed, keep
resistance low
Vary speed, keep
resistance low
35 min. Vary speed, keep resistance
low
In the fourth week, combine forwards
and backwards movements.
Duration Intensity
40 min. Vary speed, keep resistance
low
40 min. Vary speed, keep resistance
low
40 min. Vary speed, keep resistance
low
In the sixth week, alternate between
forwards and backwards movements.
Advanced
Duration Intensity
45 min. Vary speed, increase
resistance
45 min. Vary speed, increase
resistance
45 min. Vary speed, increase
resistance
In the eighth week, alternate between
forwards and backwards movements.
Finish your training at low resistance and
at slow speed. Allow your body to gently
slow back down.
Advanced
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