“Aerob effekt”
maximal iltoptagelse – I4/I5
3 gange ugentligt eks. Mandag, Torsdag, Lørdag”

Opvarmning
5 min jævn, 2×120/60, 1×60

5 x (3/1)’ (I-3/I-1) P: 3′ , 5 x (2/1)’ (I-4/I-1) P: 3′ , 5 x (1/1)’ (I-4-5/I-1) P: 3′

6 x (120/ 60)” (I-3/I-1) P: 2 min., 6 x ( 90/ 90)” (I-4/I-1) P: 2 min., 6 x ( 60/120)” (I-4-5/I-1)

8 x (30/60/30)” (I-3/1-2/I-4) P: 2′, 5′ teknikøvelser, 8 x (30/60/30)” (I-3/1-2/I-4) P: 2′

3 x (60/30/60/30)” (I-3/1-4/I-3,/I-4) P: 2′, (45/45/45/45)” (I-3/1-4/I-3,/I-4) P: 2′, (70/20/70/20)” (I-3/1-5/I-3,/I-5) P: 2′

8 x (60/30)” (I-2/I-1) P: 3 min., 8 x (50/40)” (I-3/I-1) P: 3 min., 8 x (40/50)” (I-3/I-1) P: 3 min., 8 x (30/60)” (I-4/I-1)

2 x 8 (90/90) (I4/I1) P:3

2 x 6 (90/30/60/30/30/60) (I2/I1/I3/I1/I4/I1) P:5

10 x (45/15)” (I-3/I-1) P: 3, 10 x (15/45)” (I-5/I-1) P: 3, 10 x (45/15)” (I-3/I-1)

2 x 4 x (2/1)’ (I-2/I-1) P: 3′ , 2 x 4 x (1/2)’ (I-4/I-1) P: 3′

“10 x (1/2/1)”” (I-4/I-2/I-4) P:2 eller,
10 x (45/90/45)”” (I-4/I-2/I-4) P:2 eller,
14 x (45/30/45)”” (I-4/I-3/I-4) P:2 eller,
14 x (30/60/30)”” (I-3/1-2/I-3) P: 2′ eller
10 x (45/45/45/45)”” I-3/teknik/I-4/I-1″

6 x (75/45) (I-2/I-1), P 3 min , 4 x (60/45/15/60) (I-2/I-3/I-4/I-1), P 3 min , 4 x (90/30/90) (I-2/I-3/I-1)

“6/2/5/2/4/2/3/1/2/1/1 min I2/I1/I2/I1/I2/I1/I3/I1/I3/I1/I4 P 3 min,
10 x 20/40 I4/I1 “