下雨天健身房練跑。
•熱身
•0-0.5k,pace 6'00",坡度1
•0.5-1k,pace 6'00",坡度2
•1-1.5k,pace 5'40",坡度1
•1.5-2k,pace 5'40",坡度3
•2-2.5k,pace 5'40",坡度1
•2.5-3k,pace 5'40",坡度3.5
•3-3.5k,pace 5'40",坡度1
•3.5-4k,pace 5'40",坡度4
•4-4.5k,pace 5'40",坡度1
•4.5-5k,pace 5'40",坡度4.5
•5-5.5k,pace 5'40",坡度1
•5.5-6k,pace 5'40",坡度5
•6-6.5k,pace 5'40",坡度1
•6.5-7k,pace 5'40",坡度5.5
•7-7.5k,pace 5'40",坡度1
•7.5-8k,pace 5'40",坡度6
•Cool down
тιмe~46'00"