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Overview of the speed levels of the programs P1-P12
The training lasts a total of 20 minutes and is divided into 20 time periods.
Depending on the program, the speed will vary within a certain period of time.
Program
1
2
P1
2
3
P2
2
4
P3
2
4
P4
3
5
P5
2
4
P6
2
4
P7
2
3
P8
2
3
P9
2
4
P10
2
4
P11
3
4
P12
2
5
3
4
5
6
7
8
3
4
5
3
4
5
4
5
6
4
6
6
4
6
6
4
7
7
5
6
7
7
5
7
4
5
6
7
7
5
3
4
5
4
8
7
3
3
4
5
3
3
3
6
7
7
4
6
4
7
7
4
7
8
5
6
7
5
4
6
5
9
5
9
5
5
8
10
7
7
10
10
Speed level per period
9
10
11
12
13
5
3
4
5
4
6
4
5
6
4
7
4
7
7
4
7
8
8
5
9
6
7
8
8
5
5
7
8
3
6
5
3
4
5
3
7
4
6
7
4
4
8
9
9
4
8
8
6
6
5
5
9
5
5
5
7
7
10
10
6
14
15
16
17
18
19
4
4
2
3
3
4
4
2
2
5
4
4
2
4
5
5
5
6
4
4
4
3
3
6
5
4
4
2
5
4
3
3
6
6
5
4
4
2
3
4
4
4
5
6
3
4
4
2
4
4
5
9
9
8
7
6
9
9
5
5
EN
20
5
3
4
1
3
2
3
3
4
2
3
2
3
3
4
2
3
2
3
3
6
3
4
3
31
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