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9. SRC OPTIONS
6. Third High Level equals 300% more than the average actually work rate performed in the
Second Low level.
7. Third Low Level equals 75% less than the average actual work rate performed at the Third
High Level.
8. Fourth High Level equals 300% more than the average actually work rate performed in the
Third Low level.
9. Fourth Low Level equals 75% less than the average actual work rate performed at the
Fourth High Level.
10. Fifth High Level equals 300% more than the average actually work rate performed in the
Fourth Low level.
11. Fifth Low Level equals 75% less than the average actual work rate performed at the Fifth
High Level.
12. Sixth High Level equals 300% more than the average actual work rate performed in the Fifth
Low level.
13. Sixth Low Level equals 75% less than the average actual work rate performed at the Sixth
High Level.
14. Cool down equals 25% less than the average work rate performed in the Sixth Low Level.
• Warm-up followed by six short intervals of high-level effort
• Low intervals are 25% of high effort
• For improving strength and endurance – mimics sport conditions of short,
intense effort followed by longer recovery periods
Pyramid
1. The starting segment (1, warm-up) is however hard the patient chooses to work.
2. First Level equals 65 % more than the average actual work rate performed in the initial warm
up segment.
3. Second Level equals 20% more than the average actual work rate performed in the First
Level.
4. Peak level equals 15% more than the average actual work rate performed in the Second Level.
5. First Level Descending equals 15% less than the average work performed at the Peak Level.
6. Second Level Descending equals 35% less than the average work performed at the Peak.
7. Cool Down equals 25% less than the average work performed in the Second
Descending Level.
• Warm-up followed by three increasingly difficult intervals, then two less difficult intervals
• Peak effort is the set effort
• Less difficult intervals are 85% and 65% of peak effort
• Use for general conditioning of both aerobic and anaerobic systems
SELECTING & CUSTOMIZING EXERCISE PROFILES
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