Warmup – Crosstrainer

Time used: 15 min
Pulse rate: 162 /148 (max / average)
Intensity: 79%
Energy : 202 Kcal

—
Weight training

Time used: 78 min
Target: Ful body
Pulse rate: 160 /130 (max/average)
Intensity: 69%
Energy : 823 Kcal.

Distance: 30 km (36,3 km/h)

Time used: 49 min

Pulse rate: 43 /156 /144 (rest / max / average)

Intensity: 77%

Energy : 635 Kcal

Warmup – Crosstrainer

Time used: 15 min
Pulse rate: 161 /153 (max / average)
Intensity: 81%
Energy : 213 Kcal

—
Weight training

Time used: 80 min
Target: Basis program
Pulse rate: 159 /136 (max/average)
Intensity: 72%
Energy : 948 Kcal.

CrossTrainer

Time used: 30 min
Distance: 6 km.

Bike

Time used: 49 min
Distance: 30 km.

Weight training

Time used: 161 min
Target: Full body.

Summary:
Total time: 4 H 00 min. (stretching not included)
Energy : 2796 Kcal
Distance: 36 Km.

Warmup – Crosstrainer

Time used: 15 min
Pulse rate: 164 /154 (max / average)
Intensity: 82%
Energy : 216 Kcal

—
Weight training

Time used: 86 min
Target: Full Body
Pulse rate: 164 /133 (max/average)
Intensity: 66%
Energy : 964 Kcal.