PRESCRIPTION
MAINTENANCE
ADAPTATION
HEARTRATE
INTENSITY
DURATION
ADVANCE
DENSITY
METHODS
VOLUME
LOAD
L
J
O
R
B
A
R
U
Y
M
A
E
O
K
D
I
O
D
H
H
E
I
A
M
E
Q
J
A
U
A
B
E
Q
Y
M
F
N
U
N
Z
O
O
E
A
G
Z
X
I
U
M
A
E
J
O
V
T
O
S
O
E
I
B
A
A
F
M
A
M
T
X
I
O
E
I
R
U
S
D
E
I
I
A
E
G
K
H
S
T
U
N
F
K
L
N
T
R
B
I
Q
D
V
P
O
A
A
J
S
W
K
E
V
Z
W
N
V
U
U
W
R
D
E
T
D
I
W
P
O
I
E
T
I
R
X
Y
A
E
S
M
P
G
T
A
L
C
T
E
W
A
S
Z
R
E
S
D
J
A
X
Y
U
C
I
N
F
T
W
I
R
O
K
C
A
Q
D
M
M
E
E
A
U
I
O
A
E
U
C
F
R
O
A
A
E
U
O
N
N
O
Y
O
I
C
Z
S
I
I
L
Q
T
G
O
C
M
N
M
R
A
R
N
I
S
L
P
N
U
K
V
E
U
H
E
A
R
T
R
A
T
E
J
T
E
C
F
O
P
U
T
L
O
U
H
U
V
B
N
M
I
O
E
R
M
U
J
H
K
U
I
H
W
D
P
A
P
O
O
B
D
E
N
S
I
T
Y
V
O
U
A
I
F
P
N
