Hiit (High Interval Intensity Training)
Level 9 - HIIT
| If you are at level 9 according to the test, do the following sets (min): Odd sets = HIGH SPEED | Even sets = LOWER SPEED |
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| No rest between sets but walk 5 min or more (with raising knees & heels to the buttocks) before the first set and after the last set. |
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| Rest 1+ day between Sub-Levels and +/- 2 days between Levels |
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| Sub-Level | Set_1 | Set_2 | Set_3 | Set_4 | Set_5 | Set_6 | Set_7 | Set_8 | Set_9 | Set_10 | Set_11 | Set_12 | Set_13 | Set_14 | Set_15 | Set_16 | Set_18 | Set_19 | Set_20 |
| I | 1.5 | 1.5 | 1.5 | 1.5 | 1.5 | 1.5 | 1.5 | 1.5 | 1.5 | 1.5 | 1.5 | 1.5 | 1.5 | 1.5 | 1.5 | 1.5 | 1.5 | 1.5 | 1.5 |
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| II | 2 | 1 | 2 | 1 | 2 | 1 | 2 | 1 | 1.5 | 1.5 | 1.5 | 1.5 | 1.5 | 1.5 | 1.5 | 1.5 | 1.5 | 1.5 | 1.5 |
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