64
65
TÜRK
TÜRK
PROGRAM TABLOLARI
INTERVAL ANTRENMAN (EĞİM) - KOŞU BANDI
SEVİYE
1
2
3
4
5
6
7
8
9 10 11 12 13 14 15 16 17 18 19 20
SEGMENT
EĞİM
1
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
2
0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 1
1
1
1
1
1
1 1.5 1.5 1.5 1.5 1.5
3
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
4
1.5 2
2 2.5 3
3 3.5 3.5 4 4.5 5 5.5 5.5 6
6 6.5 7
7
8 8.5
5
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
6
2.5 2.5 3 3.5 4 4.5 4.5 5 5.5 6
7 7.5 8
8 8.5 9.5 9.5 10 11 11.5
7
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
8
3 3.5 4 4.5 5 5.5 6 6.5 7
8
9 9.5 10 10.5 11 12 12.5 13 14 15
9
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
10
3 3.5 4 4.5 5 5.5 6 6.5 7
8
9 9.5 10 10.5 11 12 12.5 13 14 15
11
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
12
3 3.5 4 4.5 5 5.5 6 6.5 7
8
9 9.5 10 10.5 11 12 12.5 13 14 15
13
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
14
3 3.5 4 4.5 5 5.5 6 6.5 7
8
9 9.5 10 10.5 11 12 12.5 13 14 15
15
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
16
3 3.5 4 4.5 5 5.5 6 6.5 7
8
9 9.5 10 10.5 11 12 12.5 13 14 15
Segment = Egzersiz süresi / 16
INTERVAL ANTRENMAN (DİRENÇ) - A50, E50, R50, U50, C50
SEVİYE
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
SEGMENT
I R I R I R I R I R I R I R I R I R I R I R I R I R I R I R I R I R I R I R I R
1
0 1 25 1 25 1 25 4 25 4 25 5 25 5 25 5 25 6 25 6 25 6 25 7 25 7 25 7 25 10 25 10 25 10 25 11 25 11 25 12
2
0 4 25 5 25 5 25 5 30 6 30 6 30 6 30 6 35 7 35 7 40 10 40 10 40 10 45 11 45 11 50 12 55 13 60 16 65 17 70 18
3
0 1 15 1 20 4 20 4 20 4 25 5 25 5 25 5 30 6 30 6 30 6 35 7 35 7 35 7 40 10 40 10 40 10 45 11 45 11 50 12
4
0 5 25 5 30 6 30 6 30 6 35 7 35 7 40 10 40 10 40 10 45 11 45 11 50 12 50 12 55 14 60 16 70 18 70 18 75 20 80 22
5
0 1 15 1 20 4 20 4 20 4 25 5 25 5 25 5 30 6 30 6 30 6 35 7 35 7 35 7 40 10 40 10 40 10 45 11 45 11 50 12
6
0 5 30 6 30 6 35 7 35 8 40 10 40 10 45 11 45 11 50 12 50 12 55 14 55 14 60 16 60 16 70 18 80 22 80 22 85 23 90 24
7
0 1 20 4 20 4 25 5 30 6 30 6 30 6 30 6 35 7 35 7 35 7 40 10 40 10 40 10 45 11 45 11 45 11 50 12 55 14 60 16
8
0 6 30 6 35 7 40 10 45 11 50 12 50 12 55 14 60 16 65 17 70 18 75 20 80 22 85 23 90 24 90 24 95 25 100 28 100 29 100 30
9
0 1 20 4 20 4 25 5 30 6 30 6 30 6 30 6 35 7 35 7 35 7 40 10 40 10 40 10 45 11 45 11 45 11 50 12 55 13 60 16
10
0 6 30 6 35 7 40 10 45 11 50 12 50 12 55 14 60 16 65 17 70 18 75 20 80 22 85 23 90 24 90 24 95 25 100 28 100 29 100 30
11
0 1 20 4 20 4 25 5 30 6 30 6 30 6 30 6 35 7 35 7 35 7 40 10 40 10 40 10 45 11 45 11 45 11 50 12 55 13 60 16
12
0 6 30 6 35 7 40 10 45 11 50 12 50 12 55 14 60 16 65 17 70 18 75 20 80 22 85 23 90 24 90 24 95 25 100 27 100 29 100 30
13
0 1 20 4 20 4 25 5 30 6 30 6 30 6 30 6 35 7 35 7 35 7 40 10 40 10 40 10 45 11 45 11 45 11 50 12 55 13 60 16
14
0 4 25 5 30 6 30 6 35 8 35 7 40 10 40 10 45 11 45 11 50 12 50 12 55 14 55 14 60 16 65 17 70 18 75 20 80 22 85 23
15
0 1 15 1 15 1 20 4 20 3 25 5 25 5 25 5 30 6 30 6 30 6 35 7 35 7 35 7 40 10 40 10 40 10 45 11 45 11 50 12
16
0 1 15 1 15 1 20 4 20 3 25 5 25 5 25 5 30 6 30 6 30 6 35 7 35 7 35 7 40 10 40 10 40 10 45 11 45 11 50 12
I = Eğim % / R = Direnç
Eğim sadece A50 için
Segment = Egzersiz süresi / 16
INTERVAL ANTRENMAN (DİRENÇ) - A30, E30, R30, U30
SEVİYE
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
SEGMENT
I R I R I R I R I R I R I R I R I R I R I R I R I R I R I R I R I R I R I R I R
1
0 1 25 1 25 1 25 3 25 3 25 3 25 4 25 4 25 4 25 4 25 4 25 5 25 5 25 5 25 6 25 6 25 7 25 7 25 7 25 8
2
0 3 25 3 25 4 25 4 30 4 30 4 30 4 30 4 35 5 35 5 40 6 40 6 40 6 45 7 45 7 50 8 55 9 60 11 65 12 70 12
3
0 1 15 1 20 3 20 3 20 3 25 3 25 3 25 3 30 4 30 4 30 4 35 5 35 5 35 5 40 6 40 6 40 6 45 7 45 7 50 8
4
0 3 25 4 30 4 30 4 30 4 35 5 35 5 40 7 40 7 40 7 45 7 45 7 50 8 50 8 55 9 60 11 70 12 70 12 75 13 80 15
5
0 1 15 1 20 3 20 3 20 3 25 3 25 3 25 3 30 4 30 4 30 4 35 5 35 5 35 5 40 6 40 6 40 6 45 7 45 7 50 8
6
0 3 30 4 30 4 35 5 35 5 40 7 40 7 45 7 45 7 50 8 50 8 55 9 55 9 60 11 60 11 70 12 80 15 80 15 85 15 90 16
7
0 1 20 3 20 3 25 4 30 4 30 4 30 4 30 4 35 5 35 5 35 5 40 7 40 7 40 7 45 7 45 7 45 7 50 8 55 9 60 11
8
0 4 30 4 35 5 40 7 45 7 50 8 50 8 55 9 60 11 65 11 70 12 75 13 80 15 85 15 90 16 90 16 95 17 100 19 100 19 100 20
9
0 1 20 3 20 3 25 3 30 4 30 4 30 4 30 4 35 5 35 5 35 5 40 7 40 7 40 7 45 7 45 7 45 7 50 8 55 9 60 11
10
0 4 30 4 35 4 40 7 45 7 50 8 50 8 55 9 60 11 65 11 70 12 75 13 80 15 85 15 90 16 90 16 95 17 100 19 100 19 100 20
11
0 1 20 3 20 3 25 3 30 4 30 4 30 4 30 4 35 5 35 5 35 5 40 7 40 7 40 7 45 7 45 7 45 7 50 8 55 9 60 11
12
0 4 30 4 35 5 40 7 45 7 50 8 50 8 55 9 60 11 65 11 70 12 75 13 80 15 85 15 90 16 90 16 95 17 100 19 100 19 100 20
13
0 1 20 3 20 3 25 3 30 4 30 4 30 4 30 4 35 5 35 5 35 5 40 7 40 7 40 7 45 7 45 7 45 7 50 8 55 9 60 11
14
0 3 25 3 30 4 30 4 35 5 35 5 40 7 40 7 45 7 45 8 50 8 50 8 55 9 55 9 60 11 65 11 70 12 75 13 80 15 85 16
15
0 1 15 1 15 1 20 3 20 3 25 3 25 3 25 3 30 4 30 4 30 4 35 5 35 5 35 5 40 6 40 7 40 7 45 8 45 7 50 8
16
0 1 15 1 15 1 20 2 20 3 25 3 25 3 25 3 30 4 30 4 30 4 35 5 35 5 35 5 40 6 40 7 40 7 45 8 45 7 50 8
I = Eğim % / R = Direnç
Eğim sadece A30 için
Segment = Egzersiz süresi / 16
PROGRAM TABLOLARI
SPRİNT 8 - KOŞU BANDI
SEGMENT
ISINMA
1
2
3
4
5
6
7
8
SOĞUT-
MA
SAAT
3:00
0:30 1:30 0:30 1:30 0:30 1:30 0:30 1:30 0:30 1:30 0:30 1:30 0:30 1:30 0:30
2:30
Seviye 1
MPH
0.5
3.2 1.5 3.2 1.5 3.5 1.5 3.5 1.5 3.7 1.5 3.7 1.5 3.7 1.5 3.7
1.5
Eğim
0.0
3.0 0.0 3.0 0.0 3.0 0.0 3.0 0.0 3.0 0.0 3.0 0.0 3.0 0.0 3.0
0.0
Seviye 2
MPH
0.5
3.7 1.5 3.7 1.5 4.0 1.5 4.0 1.5 4.2 1.5 4.2 1.5 4.2 1.5 4.2
1.5
Eğim
0.0
3.0 0.0 3.0 0.0 3.0 0.0 3.0 0.0 3.0 0.0 3.0 0.0 3.0 0.0 3.0
0.0
Seviye 3
MPH
0.5
4.2 1.5 4.2 1.5 4.4 1.5 4.4 1.5 4.6 1.5 4.6 1.5 4.6 1.5 4.6
1.5
Eğim
0.0
3.0 0.0 3.0 0.0 3.0 0.0 3.0 0.0 3.0 0.0 3.0 0.0 3.0 0.0 3.0
0.0
Seviye 4
MPH
0.5
4.6 1.5 4.6 1.5 4.8 1.5 4.8 1.5 5.0 1.5 5.0 1.5 5.0 1.5 5.0
1.5
Eğim
0.0
3.0 0.0 3.0 0.0 3.0 0.0 3.0 0.0 3.0 0.0 3.0 0.0 3.0 0.0 3.0
0.0
Seviye 5
MPH
0.5
4.9 1.5 4.9 1.5 5.1 1.5 5.1 1.5 5.3 1.5 5.3 1.5 5.3 1.5 5.3
1.5
Eğim
0.0
3.0 0.0 3.0 0.0 3.0 0.0 3.0 0.0 3.0 0.0 3.0 0.0 3.0 0.0 3.0
0.0
Seviye 6
MPH
0.5
5.0 2.0 5.0 2.0 5.2 2.0 5.2 2.0 5.5 2.0 5.5 2.0 5.5 2.0 5.5
2.0
Eğim
0.0
4.0 0.0 4.0 0.0 4.0 0.0 4.0 0.0 4.0 0.0 4.0 0.0 4.0 0.0 4.0
0.0
Seviye 7
MPH
0.5
5.3 2.0 5.3 2.0 5.5 2.0 5.5 2.0 5.8 2.0 5.8 2.0 5.8 2.0 5.8
2.0
Eğim
0.0
4.0 0.0 4.0 0.0 4.0 0.0 4.0 0.0 4.0 0.0 4.0 0.0 4.0 0.0 4.0
0.0
Seviye 8
MPH
0.5
5.8 2.0 5.8 2.0 6.0 2.0 6.0 2.0 6.3 2.0 6.3 2.0 6.3 2.0 6.3
2.0
Eğim
0.0
4.0 0.0 4.0 0.0 4.0 0.0 4.0 0.0 4.0 0.0 4.0 0.0 4.0 0.0 4.0
0.0
Seviye 9
MPH
0.5
6.0 2.0 6.0 2.0 6.3 2.0 6.3 2.0 6.5 2.0 6.5 2.0 6.5 2.0 6.5
2.0
Eğim
0.0
4.0 0.0 4.0 0.0 4.0 0.0 4.0 0.0 4.0 0.0 4.0 0.0 4.0 0.0 4.0
0.0
Seviye 10
MPH
0.5
6.5 2.0 6.5 2.0 6.7 2.0 6.7 2.0 7.0 2.0 7.0 2.0 7.0 2.0 7.0
2.0
Eğim
0.0
4.0 0.0 4.0 0.0 4.0 0.0 4.0 0.0 4.0 0.0 4.0 0.0 4.0 0.0 4.0
0.0
Seviye 11
MPH
0.5
7.0 2.5 7.0 2.5 7.2 2.5 7.2 2.5 7.5 2.5 7.5 2.5 7.5 2.5 7.5
2.5
Eğim
0.0
5.0 0.0 5.0 0.0 5.0 0.0 5.0 0.0 5.0 0.0 5.0 0.0 5.0 0.0 5.0
0.0
Seviye 12
MPH
0.5
7.5 2.5 7.5 2.5 7.7 2.5 7.7 2.5 8.0 2.5 8.0 2.5 8.0 2.5 8.0
2.5
Eğim
0.0
5.0 0.0 5.0 0.0 5.0 0.0 5.0 0.0 5.0 0.0 5.0 0.0 5.0 0.0 5.0
0.0
Seviye 13
MPH
0.5
8.0 2.5 8.0 2.5 8.2 2.5 8.2 2.5 8.5 2.5 8.5 2.5 8.5 2.5 8.5
2.5
Eğim
0.0
5.0 0.0 5.0 0.0 5.0 0.0 5.0 0.0 5.0 0.0 5.0 0.0 5.0 0.0 5.0
0.0
Seviye 14
MPH
0.5
8.5 2.5 8.5 2.5 8.7 2.5 8.7 2.5 9.0 2.5 9.0 2.5 9.0 2.5 9.0
2.5
Eğim
0.0
5.0 0.0 5.0 0.0 5.0 0.0 5.0 0.0 5.0 0.0 5.0 0.0 5.0 0.0 5.0
0.0
Seviye 15
MPH
0.5
9.0 2.5 9.0 2.5 9.2 2.5 9.2 2.5 9.5 2.5 9.5 2.5 9.5 2.5 9.5
2.5
Eğim
0.0
5.0 0.0 5.0 0.0 5.0 0.0 5.0 0.0 5.0 0.0 5.0 0.0 5.0 0.0 5.0
0.0
Seviye 16
MPH
0.5
9.5 3.0 9.5 3.0 9.7 3.0 9.7 3.0 10.0 3.0 10.0 3.0 10.0 3.0 10.0
3.0
Eğim
0.0
6.0 1.0 6.0 1.0 6.0 1.0 6.0 1.0 6.0 1.0 6.0 1.0 6.0 1.0 6.0
1.0
Seviye 17
MPH
0.5
10.0 3.0 10.0 3.0 10.2 3.0 10.2 3.0 10.5 3.0 10.5 3.0 10.5 3.0 10.5
3.0
Eğim
0.0
6.0 1.0 6.0 1.0 6.0 1.0 6.0 1.0 6.0 1.0 6.0 1.0 6.0 1.0 6.0
1.0
Seviye 18
MPH
0.5
10.5 3.0 10.5 3.0 10.7 3.0 10.7 3.0 11.0 3.0 11.0 3.0 11.0 3.0 11.0
3.0
Eğim
0.0
6.0 1.0 6.0 1.0 6.0 1.0 6.0 1.0 6.0 1.0 6.0 1.0 6.0 1.0 6.0
1.0
Seviye 19
MPH
0.5
11.0 3.0 11.0 3.0 11.2 3.0 11.2 3.0 11.5 3.0 11.5 3.0 11.5 3.0 11.5
3.0
Eğim
0.0
6.0 2.0 6.0 2.0 6.0 2.0 6.0 2.0 6.0 2.0 6.0 2.0 6.0 2.0 6.0
2.0
Seviye 20
MPH
0.5
11.5 6.0 11.5 6.0 11.7 6.0 11.7 6.0 12.0 6.0 12.0 6.0 12.0 6.0 12.0
6.0
Eğim
0.0
6.0 2.0 6.0 2.0 6.0 2.0 6.0 2.0 6.0 2.0 6.0 2.0 6.0 2.0 6.0
2.0
SPRİNT 8 - E50, U50, R50
SEGMENT
ISINMA
1
2
3
4
5
6
7
8
SOĞUT-
MA
SAAT
3:00
0:30 1:30 0:30 1:30 0:30 1:30 0:30 1:30 0:30 1:30 0:30 1:30 0:30 1:30 0:30
2:30
Seviye 1
Direnç
1
3
1
3
1
4
1
4
1
6
1
6
1
6
1
6
1
Seviye 2
Direnç
1
4
1
4
1
5
1
5
1
7
1
7
1
7
1
7
1
Seviye 3
Direnç
1
5
1
5
1
6
1
6
1
8
1
8
1
8
1
8
1
Seviye 4
Direnç
1
6
1
6
1
7
1
7
1
9
1
9
1
9
1
9
1
Seviye 5
Direnç
1
7
1
7
1
8
1
8
1
10
1
10
1
10
1
10
1
Seviye 6
Direnç
2
8
2
8
2
9
2
9
2
11
2
11
2
11
2
11
2
Seviye 7
Direnç
2
9
2
9
2
10
2
10
2
12
2
12
2
12
2
12
2
Seviye 8
Direnç
2
10
2
10
2
11
2
11
2
13
2
13
2
13
2
13
2
Seviye 9
Direnç
2
11
2
11
2
12
2
12
2
14
2
14
2
14
2
14
2
Seviye 10
Direnç
2
12
2
12
2
13
2
13
2
15
2
15
2
15
2
15
2
Seviye 11
Direnç
2
13
2
13
2
14
2
14
2
16
2
16
2
16
2
16
2
Seviye 12
Direnç
2
14
2
14
2
15
2
15
2
17
2
17
2
17
2
17
2
Seviye 13
Direnç
2
15
2
15
2
16
2
16
2
18
2
18
2
18
2
18
2
Seviye 14
Direnç
2
16
2
16
2
17
2
17
2
19
2
19
2
19
2
19
2
Seviye 15
Direnç
2
17
2
17
2
18
2
18
2
20
2
20
2
20
2
20
2
Seviye 16
Direnç
3
18
3
18
3
19
3
19
3
21
3
21
3
21
3
21
3
Seviye 17
Direnç
3
19
3
19
3
20
3
20
3
22
3
22
3
22
3
22
3
Seviye 18
Direnç
3
20
3
20
3
21
3
21
3
23
3
23
3
23
3
23
3
Seviye 19
Direnç
3
21
3
21
3
22
3
22
3
24
3
24
3
24
3
24
3
Seviye 20
Direnç
3
22
3
22
3
23
3
23
3
25
3
25
3
25
3
25
3
SPRİNT 8 - E30, U30, R30
SEGMENT
ISINMA
1
2
3
4
5
6
7
8
SOĞUT-
MA
SAAT
3:00
0:30 1:30 0:30 1:30 0:30 1:30 0:30 1:30 0:30 1:30 0:30 1:30 0:30 1:30 0:30
2:30
Seviye 1
Direnç
1
2
1
2
1
3
1
3
1
4
1
4
1
4
1
4
1
Seviye 2
Direnç
1
3
1
3
1
4
1
4
1
5
1
5
1
5
1
5
1
Seviye 3
Direnç
1
4
1
4
1
5
1
5
1
6
1
6
1
6
1
6
1
Seviye 4
Direnç
1
5
1
5
1
6
1
6
1
7
1
7
1
7
1
7
1
Seviye 5
Direnç
1
6
1
6
1
7
1
7
1
8
1
8
1
8
1
8
1
Seviye 6
Direnç
2
6
2
6
2
7
2
7
2
8
2
8
2
8
2
8
2
Seviye 7
Direnç
2
7
2
7
2
8
2
8
2
9
2
9
2
9
2
9
2
Seviye 8
Direnç
2
8
2
8
2
9
2
9
2
10
2
10
2
10
2
10
2
Seviye 9
Direnç
2
8
2
8
2
9
2
9
2
10
2
10
2
11
2
11
2
Seviye 10
Direnç
2
9
2
9
2
10
2
10
2
11
2
11
2
11
2
11
2
Seviye 11
Direnç
2
10
2
10
2
11
2
11
2
12
2
12
2
12
2
12
2
Seviye 12
Direnç
2
11
2
11
2
12
2
12
2
12
2
13
2
13
2
13
2
Seviye 13
Direnç
2
12
2
12
2
13
2
13
2
13
2
14
2
14
2
14
2
Seviye 14
Direnç
2
13
2
13
2
14
2
14
2
14
2
15
2
15
2
15
2
Seviye 15
Direnç
2
14
2
14
2
15
2
15
2
15
2
16
2
16
2
16
2
Seviye 16
Direnç
3
14
3
14
3
15
3
15
3
16
3
16
3
16
3
16
3
Seviye 17
Direnç
3
15
3
15
3
16
3
16
3
17
3
17
3
17
3
17
3
Seviye 18
Direnç
3
16
3
16
3
17
3
17
3
18
3
18
3
18
3
18
3
Seviye 19
Direnç
3
17
3
17
3
18
3
18
3
19
3
19
3
19
3
19
3
Seviye 20
Direnç
3
18
3
18
3
19
3
19
3
20
3
20
3
20
3
20
3
MXR21_XR_Console_OM_r1_4_C.indd 64-65
MXR21_XR_Console_OM_r1_4_C.indd 64-65
12/29/21 9:13 AM
12/29/21 9:13 AM
