Escolar Documentos
Profissional Documentos
Cultura Documentos
SEGUNDA
QUARTA
QUINTA
SEXTA
1x
1a
day
day
OFF
day
ML
CA
10
20
10
4x
MO
CA
CA
OFF
10
10
day
CA
MO
CA
CA
OFF
10
10
day
CA
MO
CA
CA
OFF
10
10
day
CA
4x
1x
6x
MO MO
CA
10
1x
1x
1x
1x
day
CA
MO
MO FO
CA
OFF
20
20
day
CA
OFF
1x
3x
MO FO
5
OFF
1km
CA
10
CA
10
20
10
50
day
ML
OFF
1x
8x
CA
CA
CA
ML
CA
10
30
10
10
1x
4x
CA
OFF
10
10
day
CA
MO
CA
CA
10
10
OFF
day
OFF
4x
4x
1x
MO
FO
CA
CA
10
CA
OFF
10
10
day
CA
MO
CA
CA
OFF
10
10
day
CA
MO
CA
CA
OFF
10
10
day
CA
1x
1x
1x
1x
CA
MO
FO
int
FO
2x
int
CA
10
10
1x
CA
8x
1x
1x
4x
6x
MO
1x
CA
day
OFF
CA
1x
ML
day
day
1x
FO
OFF
OFF
50
1x
CA
1x
8x
1x
CA
20
5
1x
1x
1x
1x
day
CA
MO
MO FO
CA
40
20
1x
OFF
day
OFF
1x
CA
OFF
day
OFF
1x
4x
MO FO
day
OFF
day
OFF
day
OFF
1x
1x
int
ML
1x
day
CA
OFF
1x
CA
1x
day
1x
CA
day
1x
OFF
1x
1x
OFF
1x
6x
1x
day
40
day
1x
CA
1x
DOMINGO
1x
CA
1x
SBADO
1x
CA
OFF
40
1x
day
trmino:
1x
CA
OFF
TERA
incio:
day
OFF
day
MO
OFF
40
day OFF
PROVA
5K
Caminhada
FO
Forte
ML
Muito Leve
MF
Muito Forte
85 a 95% da FC mxima
LE
Leve
55 a 65% da FC mxima
PRO
Progressivo
MO
Moderada
int
intervalo
Subida