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02/09/2010

Get Moving with the Rollerblade® 10 Week Workout

10 Week Workout
Week 1 - Rolling Around
Familiarize yourself with your skates. Practice speed control, braking and turning skills.
MON, WED, FRI 20 MIN.
Course: Find an open flat area, free of cars, bikes, and people. Practice Skating

Week 2 - Get Rolling
Map out a safe open area and get rolling. Skate in steady strides. Remember to exercise in moderation - build endurance before tackling a more difficult level.
MON, WED, FRI 20 MIN.
Course: 3 miles
Complete in: 20 minutes
Calories: 144
Average Speed: 9 mph

Week 3 - Loop It
Add an extra loop to your route, increasing the length of your course, but still complete it in 20 minutes.
MON, WED, FRI 20 MIN.
Course: 3.5 miles
Complete in: 20 minutes
Calories: 176
Average Speed: 10 mph

Week 4-6 - Interval Training
Alternate your speed by mixing longer segments of steady skating with shorter intervals of fast skating.
MON, FRI 30 MIN.
Course: 5 miles
Complete in: 30 minutes
Calories: 264
Average Speed: 10 mph

Week 4-6 - Mix It Up
Today, shorten your course and time but continue mixing quick sprints with long glides.
WED 20 MIN.
Course: 4 miles
Complete in: 20 minutes
Calories: 208
Average Speed: 4-11 mph

Week 7-9 - Advanced Interval Training
Increase your speed and course length by following the same interval program as the last two weeks, but skating faster overall.
MON, FRI 30 MIN.
Course: 5 miles
Complete in: 30 minutes
Calories: 264
Average Speed: 10 mph

Week 7-9 - Short & Steady
Shorten your course and skate steadily, using constant strokes and glides.
WED 20 MIN.
Course: 4 miles
Complete in: 20 minutes
Calories: 238
Average Speed: 4-12 mph

Week 10 - Top Notch Training
Go even faster to build your endurance. Increase your speed and distance.
MON, FRI 40 MIN.
Course: 7 miles
Complete in: 40 minutes
Calories: 352
Average Speed: 10 mph

Week 10 - Moving It
Skate quick and fast, incorporating smooth, long strokes and glides.
WED 20 MIN.
Course: 4 miles
Complete in: 20 minutes
Calories: 238
Average Speed: 4-12 mph

Total Calories Burned: 6408

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ROLLERBLADE IS A DIVISION OF TECNICA GROUP S.P.A.
Company subordinate to the management and coordination of Sintesi Holding S.r.L.
Based in Giavera del Montello (TV) - Via Fante d’Italia n. 56 | Share Capital € 25,000,000.00 fully paid up
Company registered under no. 78175 R.E.A. of Treviso. | Business Register and Tax Code 00195810262