Level 1 - Resume from 20211025UnitMonTueWedThurFriSat備註Goal力量耐力速度力量耐力速度力量耐力速度Method循環重複循環變換速度循環重複Instensity30%100%30%2x 14.4-9-14.4-9-14.930%100%Volume3x20x8 種動作3x3x60m3x20x8 種動作90s-3min-90s-3min-90s3x20x8 種動作3x3x60mRest Timeset-1minRep-90s, Set-3minset-1minset-5minset-1minRep-90s, Set-3minGoal有氧有氧無氧有氧有氧有氧無氧Method持續變換速度持續持續變換速度Instensity12.6km/h2x 14.4-9-14.4-9-14.912.6km/h12.6km/h2x 14.4-9-14.4-9-14.9Volume20min90s-3min-90s-3min-90s20min20min90s-3min-90s-3min-90sRest Timeset-5minset-5min