BF-11 Preset Training Programs
BF-11 Owner’s Manual
83
06: Long Interval 3
This program helps you build up stamina for high-speed running. (For advanced users)
Total: 7 km
07: Tempo
This program helps you build up stamina for racing.
Total: 8 km
08: Buildup
This program helps you practice for racing.
Total: 6 km
09: LSD (Long Slow Distance)
This program helps you build up basic stamina.
Total: 120 min.
Interval
(km)
Target
(/km)
1
0.4
4:10
2
0.2
6:15
3
0.4
4:10
4
0.2
6:15
5
0.4
4:10
6
0.2
6:15
7
0.4
4:10
8
0.2
6:15
9
0.4
4:10
10
0.2
6:15
Interval
(km)
Target
(%HRR)
1
8.0
80
Interval
(km)
Target
(%HRR)
1
2.0
80
2
2.0
85
3
2.0
90
Interval
(min : sec)
Target
(%HRR)
1
30:00
60
2
30:00
60
3
30:00
60
4
30:00
60
4:10
6:15
0.0
1.0
2.0
3.0
4.0
5.0
6.0
7.0
Distance (km)
Pace (min : sec/km)
0.0
80
1.0
2.0
3.0
4.0
5.0
6.0
7.0
8.0
Distance (km)
%HRR (%)
0.0
80
90
85
1.0
2.0
3.0
4.0
5.0
6.0
Distance (km)
%HRR (%)
0
60
30:00
60:00
90:00
120:00
Time (min : sec)
%HRR (%)
