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- W1
- 1. 6 x 1min interwały
- 2. 1h30m
- 3. 1h30m w tym 4x10 (4 min 80%, 1 min 100%, 4min 80%, 1 min 100%)
- 4. 1h30m w tym 4x 10 (10 min 80%)
- 5. Rozjazd ~45min / Wolne
- 6. 3h w tym 3x20 (70%)
- 7. Rozjazd 2h30min
- W2
- 1. 10 x 1min interwały
- 2. 1h30m
- 3. 1h30m w tym 5x10 (4 min 80%, 1 min 100%, 4min 80%, 1 min 100%)
- 4. 1h30m w tym 5x 10 (10 min 80%)
- 5. Rozjazd ~45min / Wolne
- 6. 3h w tym 3x15 (80%) + 2x20(70%)
- 7. Rozjazd 2h30min
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