| If you ran between 4 to 5 min in the test, do the following sets (min): Odd sets = RUNNING | Even sets = WALKING | ||||||||||
|---|---|---|---|---|---|---|---|---|---|---|
| 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. | ||||||||||
| Rest 1+ day between Sub-Levels and +/- 2 days between Levels | ||||||||||
| Sub-Level | Set_1 | Set_2 | Set_3 | Set_4 | Set_5 | Set_6 | Set_7 | Set_8 | Set_9 | Set_10 |
| I | 3 | 3 | 3 | 3 | 3 | 3 | 3 | 3 | 3 | 3 |
| II | 3.5 | 2.5 | 3.5 | 2.5 | 3.5 | 2.5 | 3.5 | 2.5 | 3.5 | 2.5 |
| III | 4 | 2 | 4 | 2 | 4 | 2 | 4 | 2 | 4 | 2 |