Planilha 5k Inter 12s
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Transcript of Planilha 5k Inter 12s
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7/25/2019 Planilha 5k Inter 12s
1/1
incio: trmino:
Tabela de frequncia cardaca
LE
CA abaixo de 50% da FC mxima
55 a 65% da FC mxima
ML 50% a 55% da FC mxima
Caminhada
Leve
Muito Leve MF
MO 65% a 75% da FC mxima
85 a 95% da FC mxima
FO 75% a 85% da FC mxima
Moderada
Muito Forte
Forte
PRO 500m MO, 400m FO, 100m MF
int
Progressivo
Subidaintervalo
5kintermedirio | 12semanas
day
OFF
day
OFF
day
OFF
dayOFF
dayOFF
dayOFF
dayOFF
dayOFF
dayOFF
dayOFF
dayOFF
dayOFF
dayOFF
dayOFF
1x
40
LE
1x
40
LE
1x
50
LE
dayOFF
dayOFF
dayOFF
dayOFF
dayOFF
dayOFF
dayOFF
dayOFF
1x
40
LE
1x
40
LE
1x
50
LE
1a dayOFF dayOFF
2a dayOFF dayOFF
dayOFF
3010 10
LE MO LE1x
1010 30
LE FO LE
1x
4010 10
LE MO LE1x
4010 10
LE MO LE1x
4010 10
LE MO LE
1x
4010 20
LE MO LE
1x
5km10 20
LE MO LE
1x
3010 20 LE MO LE
1x
5km10 20
LE FO LE
1x
40LE
1x
3a dayOFF
4a dayOFF dayOFF
dayOFF
dayOFF
dayOFF
dayOFF
dayOFF
dayOFF
dayOFF
dayOFF
3 2
FO MO
4x
30
LE
1x
10
LE
1x
3 2
FO MO
5x
30
LE
1x
10
LE
1x
3 2
FO MO
4x
10
LE
1x
10
LE
1x
4 1
FO MO
4x
10
LE
1x
10
LE
1x
4 1
FO MO
5x
10
LE
1x
10
LE
1x
1km 2
PRO LE
4x
10
LE
1x
10
LE
1x
1km 1
PRO LE
5x
10
LE
1x
10
LE
1x
1km 30
PRO LE
5x
10
LE
1x
10
LE
1x
2km 3
FO int
2x
20
LE
1x
10
LE
1x
2km 3
FO int
3x
20
LE
1x
10
LE
1x
2km 3
FO int
3x
20
LE
1x
10
LE
1x
300m 3
MF int
5x
20
LE
1x
10
LE
1x
1x
40
LE
1x
40
LE
1x
50
LE
PROVA5K
day OFF
1km 2
FO LE
4x
20
LE
1x
10
LE
1x
1km 1
FO LE
4x
20
LE
1x
10
LE
1x
1km 30
FO LE
4x
20
LE
1x
10
LE
1x
1km 30
FO LE
5x
20
LE
1x
10
LE
1x
5a day
OFF
6a dayOFF
7a dayOFF
8a dayOFF
300m 3
MF int
6x
20
LE
1x
10
LE
1x
9a dayOFF
10a dayOFF
11a dayOFF
12a dayOFF
QUINTATERASEGUNDA QUARTA SEXTA SBADO DOMINGO
