OVERALL CONCLUSIONS
RECOMMENDATIONS
RECONDITION AND ACTIVE HEALTH WALK ROUTES

OVERALL CONCLUSIONS

Very High Risk

Increased Risk!

Low Risk!

High Risk!

Very Low Risk!

*Your health condition requires a consultation with a spa doctor!!!

  • Very significantly reduced quality of health and overall physical condition. 
  • We recommend consultation with a spa doctor and spa treatment. 
  • Significant limitation of physical activity. Incorrectly performed physical activity can worsen your health!!!
  • In any activity, be guided only by the feeling of breathing sufficiency! If you feel short of breath, stop and breathe easy. Then continue the activity again! 
  • Smart watches and heart rate measurements are only for information about the intensity of your heart's workload. If you have a feeling of respiratory sufficiency (you can talk during physical activity), your heart rate corresponds to the optimal load on the cardiovascular and respiratory systems.
  • Perform physical activity 60- 90 minutes after applying the medication. 
  • Avoid risky feelings during physical activity: any pain, palpitations, arrhythmia, sudden change in blood pressure, sudden fatigue, discoordination of movement, dizziness, shortness of breath!!!
  • Regulate the duration (time) of physical activity and the frequency of physical activity according to the feeling of fatigue: after exercise, feel a very mild, pleasant fatigue.
  • Reduce or skip exercise if you feel unwell. Limit movement if the outside temperature is above 25°C, the sun is shining, there is increased solar activity or there are sudden changes in the weather.
  • Exercise at least 60 minutes after meal. 
  • Warm up and stretch lightly before starting the exercise. After you have finished the physical activity, continue the exercise at a slow pace for a while and at the end of the activity, stretch again lightly. 
  • You may also feel slight sweating on the forehead and torso during of the physical activity, 
  • Maintain a regular drinking regime during the day (at least 2.5 liters of fluids per day).
  • Perform physical activity at least 60-90 minutes after taking the medication 
  • Make sure you wear comfortable shoes and clothes to prevent injury during physical activity. 
  • Do not increase the intensity of the load (heart rate) during three months of regular exercise!!!. Only increase the exercise duration. If you do not feel tired, you can also increase the frequency of exercise during the week. Then consult your doctor.
  • If you have heart disease, very low adaptation to exercise (NYHA grade III - IV) and other diseases, you are at a very high health risk. Do all activities during the day only with the feeling of sufficient breathing. If you smoke, the risk of sudden heart failure is high!!!
  • If you have diabetes type I. or type II. like, carry a piece of food and a bottle of water with you when you're outdoors. When you start to feel tired, drink and grab take little bite of bread. Wear suitable, comfortable shoes (risk of poor healing of abrasions).
  • If you have a metabolic syndrome (obesity, high blood pressure, high cholesterol and triglycerides, prediabetes or type II diabetes), it is essential to supplement physical activity with a reduction or diabetic diet. Weight reduction and regular exercise bring a whole range of positive health effects!
  • The problem of overweight and obesity (by women) is often associated with reduced thyroid function in women. Even in these cases, the effects of treatment can be supported by regular physical activity and dietary modifications. 
  • If you only have a neurological or musculoskeletal system disorder that limits your ability to move, respect the sensation of exercise without pain! Choose an activity that does note make you feel the pain so that you can gradually increase the duration of the exercise (load). 
  • Risky habits such as smoking, immoderate drinking of alcohol, drugs, etc., have negative consequences on your health. Get it rid of them! If you are not strong enough, seek professional help.
  • The current hectic lifestyle and increased level of psychological stress bring a number of psychological problems to sensitive people. Spa treatment combined with a regular daily regimen, sufficient rest and adequate physical activity has a positive effect on most psychological disorders. Try to forget about your problems for a while and fully experience the feelings of peace and relaxation. You will realize important life values and try to start positive changes in your life.

 

*For your health condition, we recommend a consultation with a spa doctor!

  • Reduced quality of health, overall physical condition is below average. 
  • You have limited opportunities for physical activity! Physical activity performed incorrectly could worsen your health!
  • We recommend a consultation with a spa doctor and spa treatment. 
  • Regulate the optimal intensity of physical activity according to the feeling of sufficient breathing (during physical activity you can speak fluently, but you cannot sing). Use the smart watch only as additional information about your heart rate. Be aware of the heart rate at which you feel that you have enough breath. This load is optimal for you.
  • Regulate the time, length and frequency of physical activity  according to the feeling of fatigue: feel very mild, pleasant fatigue after exercise. If you feel too tired, reduce or skip the following exercises next day.
  • Feel a slight perspiration on your forehead and body during exercise.  
  • Do the physical activity 60 to 90 minutes after applying the medicine.     
  • Maintain a regular drinking regime throughout the day (at least 2.5 litres of fluid per day).
  • Exercise at least 60 minutes after meals. 
  • Warm up and stretch lightly before starting exercise. When you have finished the physical activity, continue exercising at a leisurely pace for a while and stretch again lightly at the end.
  • Make sure to wear comfortable shoes and clothing and prevent injury during physical activity.   
  • During three months of regular exercise, do not increase the intensity of the load (heart rate). Extend the duration of exercise. If you do not feel tired, increase the frequency of exercise during the week. Then consult your doctor.
  • If you have a heart, vascular or respiratory disease and low adaptation to exercise (NYHA stage III) and possibly other diseases, you have a significant limitation of physical activity. During the exercise, follow only your feeling of sufficient breath (you can speak fluently). Limit movement in the sun if the temperature outside is above 25°C, there is increased solar activity or there are sudden changes in the weather. If you smoke, the risk of sudden heart failure is very high!!!
  • If you have type I or type II diabetes, carry a piece of food and a bottle of water with you when you are outdoors. Eat it and drink it when you feel tired. Wear appropriate, comfortable shoes (risk of poor healing of abrasions). 
  • If you have metabolic syndrome (obesity, high blood pressure, high cholesterol and triglycerides, prediabetes or type II diabetes), it is essential to supplement physical activity with a reducing or diabetic diet. Weight reduction and regular exercise bring a variety of positive health effects!
  • The problem of overweight and obesity (by women) is often associated with reduced thyroid function. Even in these cases, the effects of treatment can be supported by regular physical activity and dietary modifications.
  • If you only have neurological or musculoskeletal conditions that limit your ability to move, respect the sensation of pain-free exercise above all. Choose an activity where you do not feel pain and can gradually increase the time and intensity of the load. The intensity of the discomfort also changes depending on changes in the weather. Respect your body's feelings and adjust the time, intensity and frequency of exercise.                              
  • Risky habits such as smoking, immoderate alcohol drinking, drugs, etc. have negative consequences for your health. Get rid of them! If you are not strong enough, seek professional help.                
  • The current hectic lifestyle and increased level of psychological stress bring a number of psychological problems to sensitive people. Spa treatment combined with a regular daily regimen, sufficient rest and adequate physical activity has a positive effect on most psychological disorders. Try to forget about your problems for a while and fully experience the feelings of peace and relaxation. You will realize important life values ​​and try to start positive changes in your life.     

 

*If your cardiovascular score is 12 or more, consult a spa doctor about your health problem

  • Below average to average health quality. Physical condition is slightly below average. 
  • Slight limitation of physical activity. We recommend consultation with a medical spa doctor. 
  • Intensity of the load: during physical activity, regulate the load according to the feeling of sufficient breathing (during the load you can speak fluently, but you cannot sing). Compare your feeling of breathlessness with the recommended heart rate values ​​calculated as ( 220 - your age x 0.7 ). If the feeling of breathing sufficiency corresponds to these heart rate values, the intensity of your exercise is optimal. If these relationships are different, adjust the intensity of the exercise (decrease or, conversely, increase the intensity of the exercise).
  • You feel sweat on your forehead and body during exercise. 
  • Regulate the time and frequency of physical activity according to the feeling of fatigue: you feel pleasantly tired after exercise. If you feel too tired, reduce or skip other exercises.
  • Exercise at least 60 minutes after meal. 
  • If you are taking medication, exercise 60- 90 minutes after its aplication.
  • Before starting the exercise, warm up and stretch a little. After finishing the physical activity, continue the exercise for a while at a free pace and at the end stretch again.
  • Maintain a regular drinking regime during the day (at least 2.5 liters of fluids per day). 
  • Wear comfortable shoes and clothes when exercising, pay attention to prevent injury during physical activity.
  • If you have any of the following diseases: heart risk, blood vessel disease, hypertension more than 140/90 after medication, respiratory system disease, cerebrovascular risk, or reduced adaptation to exercise (NYHA stage II or stage III), you have a significantly increased risk during physical activity. Do not overload your organism!
  • If you are not feeling well, reduce or skip the exercise.
  • Limit excercise if the outside temperature is above 25°C, the sun is shining, there is increased solar activity or there are sudden changes in the weather.
  • Attantion! If you are taking heart or blood pressure medications that lower your heart rate, or if you have a significantly reduced heart rate (less than 60 beats per minute in the morning), exercise only according the feeling of breathing sufficiency, not according to the recommended heart rate values  that apply to a healthy person! If you have heart disease the working capacity of a weakened or diseased heart is significantly reduced, and if you try to reach the recommended heart rate values, the cardiovascular and respiratory systems will be overloaded, which is risky.
  • If you have Type I or Type II diabetes, carry a piece of food and a bottle of water with you when, you're outdoors. When you start to feel tired or hypoglycemic, eat and drink it. Wear appropriate, comfortable shoes (risk of poor healing of abrasions)
  • If you have metabolic syndrome (obesity, high blood pressure, high cholesterol and triglycerides, prediabetes or type II diabetes), it is essential to supplement physical activity with a reducing or diabetic diet. Weight reduction and regular exercise bring a variety of positive health effects!
  • The problem of overweight and obesity (by women) is often associated with reduced thyroid function. Even in these cases, the effects of treatment can be supported by regular physical activity and dietary modifications.
  • If you only have neurological or musculoskeletal conditions that limit your ability to move, respect the sensation of pain-free exercise above all. Choose an activity where you do not feel pain and can gradually increase the time and intensity of the load. The intensity of the discomfort also changes depending on changes in the weather. Respect your body's feelings and adjust the time, intensity and frequency of exercise.                              
  • Risky habits such as smoking, immoderate drinking of alcohol, drugs, etc. have a negative consequences for your health. Get rid of them! If you don't have a strong enough will, get professional help.
  • The current hectic lifestyle and increased level of psychological stress bring a number of psychological problems to sensitive people. Spa treatment combined with a regular daily regimen, sufficient rest and adequate physical activity has a positive effect on most psychological disorders. Try to forget about your problems for a while and fully experience the feelings of peace and relaxation. You will realize important life values ​​and try to start positive changes in your life.     

*You have a small limitation in physical activity. However, respect your age, physical condition and your health problems. Do not overload your organism

  • Average - above average quality of health. 
  • Physical condition is average to above average.
  • If you do not have any a high health risk, you do not have physical activity restrictions.
  • Do not exercise with feeling of pain, excessive fatigue during exercise or feeling overload the next day!
  • Recommended exercise load, value of heart rate = 220 - your age x ( from 0.7 to 0.8) . Feeling of breathing sufficiency (you breath faster but can still talk while exercising).
  • During physical activity use a smart watch. Control  intensity of the hear rate during exercise. If your heart rate is higher than the recommended values while walking uphill and you cannot talk, slow down or stop and breathe. Conversely, if your heart rate is lower than the recommended value and you can speak and sing fluently, speed up your pace.
  • When walking downhill, the heart rate decreases, but the load on the joints of the lower limbs increases and there is a higher risk of sprains or falls. Increase attention and walk more carefully!
  • Feel the sweating on your forehead and back during exercise.
  • Duration (time) of physical activity: individual, until you feel pleasantly tired after exercise.
  • Training frequency: If you feel tired the next day, we recommend reducing or skipping the exercise.
  • Exercise at least 60 minutes after meal.
  • If you are taking medication, exercise 60- 90 minutes after its aplication.
  • Before the exercise, warm up and stretch. After you have finished the physical activity, continue exercising at a leisurely pace for a while and stretch again at the end.
  • Follow a regular drinking regime during the day (at least 2.5 liters of fluids per day). During a longer walk in warm weather, make sure to regularly replenish fluids.
  • Wear comfortable shoes and clothing when walking, pay attention to injury prevention during physical activity.
  • If you have Type I or Type II diabetes, carry a piece of food and a bottle of water with you when you are outside. If you feel hypoglycemia and fatigue, eat and drink . Wear suitable, comfortable shoes (risk of poor healing of abrasions).
  • If you have metabolic syndrome (obesity, high blood pressure, high cholesterol and triglycerides, prediabetes or type II diabetes), it is essential to supplement physical activity with a reducing or diabetic diet. Weight reduction and regular exercise bring a variety of positive health effects!
  • The problem of overweight and obesity (by women) is often associated with reduced thyroid function. Even in these cases, the effects of treatment can be supported by regular physical activity and dietary modifications.
  • If you only have neurological or musculoskeletal conditions that limit your ability to move, respect the sensation of pain-free exercise above all. Choose an activity where you do not feel pain and can gradually increase the time and intensity of the load. The intensity of the discomfort also changes depending on changes in the weather. Respect your body's feelings and adjust the time, intensity and frequency of exercise.                              
  • Risky habits such as smoking, immoderate alcohol drinking, drugs, etc. have negative consequences for your health. Get rid of them! If you are not strong enough, seek professional help.                
  • The current hectic lifestyle and increased level of psychological stress bring a number of psychological problems to sensitive people. Spa treatment combined with a regular daily regimen, sufficient rest and adequate physical activity has a positive effect on most psychological disorders. Try to forget about your problems for a while and fully experience the feelings of peace and relaxation. You will realize important life values and try to start positive changes in your life.    

 

*You have a minimal limitation of movement activity. However, respect your age and do not overload your body.

  • Above average quality of health and physical condition. 
  • You have almost no limitations in physical activity. 
  • Recommended load (Heart rate value) = 220 Your age x ( from 0.75 to 0.85), with a feeling of rapid breathing, but with a feeling of breathing sufficiency. 
  • During exercise, you feel more pronounced sweating on your face and body. 
  • Do not exercise with a feeling of pain, overload and severe fatigue after exercise. 
  • Duration (time) of physical activity: individual, until feeling tired after exercise. 
  • Frequency of physical activity: If you feel tired the next day after exercise, reduce or skip the exercise. 
  • Do not do adrenaline activities with a high risk of injury.
  • Pay increased attention to post-exercise regeneration. 
  • Use your smart watch during exercise and training to check the intensity and overall results of your training. 
  • Exercise at least 60 minutes after meal. 
  • Warm up and stretch before starting the exercise. Continue the exercise for a while at a leisurely pace after finishing the physical activity and stretch again at the end. 
  • Follow a regular drinking regime during the day (at least 2.5 liters of fluids per day). During a longer walk in warm weather, make sure to regularly replenish fluids. 
  • Wear comfortable schoes and clothing when walking. Pay attention to prevent injury during physical activity.
  • Risky habits such as smoking, immoderate alcohol drinking, drugs, etc. have negative consequences for your health. Get rid of them! If you are not strong enough, seek professional help.
  • The current hectic lifestyle and increased level of psychological stress bring a number of psychological problems to sensitive people. Spa treatment combined with a regular daily regimen, sufficient rest and adequate physical activity has a positive effect on most psychological disorders. Try to forget about your problems for a while and fully experience the feelings of peace and relaxation. You will realize important life values and try to start positive changes in your life.     

 

*If your immunity score is 3 and more. we recommend a consultation with a spa doctor.

*If your immunity score is 3 and more. we recommend a consultation with a spa doctor.

RECOMMENDATIONS

Very High Risk

High Risk!

Increased Risk!

Low Risk!

Very Low Risk!

*If you have a serious disease of the cardiovascular system or another disease that significantly limits movement, consult a doctor.

  • Physical activity: slow walking on the flat ground, walking in water, swimming, cycling ( load 25-50 W). (You can speak fluently during the exercise.) 
  • Low-intensity exercise: always stop exercising if you feel short of breath and take a rest. Then continue with the exercise. 
  • Duration (time) of exercise: individual, until feeling pleasant tiredness after exercise. If you have significant breathing problems, you can do the exercise in intervals (10 minutes of exercise - 3-5 minutes of rest or do exercise at a slower pace). Repeat the intervals 2 to 3 times depending on the feeling of fatigue. Minimum exercise time is 20- 30 minutes, optimal time 45-60 minutes each training session.  However, do not increase the intensity of the load (heart rate)! 
  • Grading the load time: If you don't feel tired, you can extend the time of the next exercise by 30 - 60 sec. However, do not increase the intensity of the load (heart rate)!
  • Frequency of exercises (trainings) 4 - 5 times a week. If you feel tired or unwell, reduce or skip  exercise. 
  • Recommended active regeneration after exercise: oxygen therapy, massages, dry carbon dioxide bath, breathing and relaxation exercises in sitting or lying positioin (10-15 minutes per day).

*Your health condition requires specific physical activity recommendations to improve your overall health.

  • Physical activity: walking and Nordic walking on flat ground (route I), treadmill, cycle trainer. For neurological diseases and disorders of the supporting motor system function associated with pain and limitation of movement, we recommend walking in water, swimming, aquagymnastics, rehabilitation exercises. Supplementary activity: breathing and relaxation exercises 15-20 minutes a day
  • Low-intensity exercise: feeling adequate breathing during exercise (you can still speak fluently). If you are short of breath, reduce the intensity or stop the exercise, take rest and breathe.
  • Exercise duration: minimum 30 to 45 minutes or individually until feeling pleasant mild fatigue, without feeling any pain after the exercise.  
  • Frequency of exercise (training): 4 to 5 times a week. If you feel tired or unwell, limit or skip the next exercise.  With regular repetition of exercise, after 3 weeks of exercise you will be able to walk at a higher pace at the same heart rate. Your organism has adapted to the physical load and you will feel better.
  • Grading of load: increasing the time of load by 60 - 90 seconds every next training. We do not increase the intensity (heart rate)! 
  • Active regeneration after exercise: oxygen therapy, classic or relaxation massage, dry carboni dioxide bath, hydromassage bath, hydromassage bed, floating, relaxation and breathing exercise. If you do not have diseases of the cardiovascular system, conditions after a stroke or inflammatory diseases, sauna, mud baths and wraps can be recommended.

*You have some physical activity limitations. Follow the exercise recommendations.

  • Physical activity: walking and Nordic walking on flat and slightly undulating terrain (routes I and II), walking trainer, cyclo trainer. For neurological diseases and disorders of the function of the supporting musculoskeletal system associated with limitation of movement and pain when walking, we recommend walking in water, swimming, aquagymnastics, rehabilitation exercises. 
  • Medium exercise intensity. Recommended heart rate value = 220 - age x (0.6 to 0.7), with a feeling of breathing sufficiency (you can speak fluently during the exercise)! If you are taking heart or blood pressure medication that lowers your heart rate, be guided by your feelings of respiratory sufficiency during exercise. However, do not increase the intensity of the load (heart rate)
  • Recommended load time: minimum 45 minutes, optimal time 60 minutes, or individually until a feeling of pleasant fatigue after exercise.
  • Recommended exercise duration: 60 min., or individually until a feeling of pleasant fatigue. 
  • Grading the load: If you don't feel tired, you can extend each other training session by 60- 90 seconds. However, we do not increase the intensity of the load (heart rate).
  • Frequency of exercises (trainings): 4 - 5 times a week. If you feel tired or unwell, reduce or skip other exercises. If you regularly repeat the exercise, after 3 weeks of exercise you will be able to walk at a higher pace with the same or lower heart rate values. Your organism has adapted to the physical load and you will feel better.
  • Active regeneration after exercise: oxygen therapy, classic or relaxation massage, dry carbon dioxide bath, hydromassage bath, hydromassage bed, floating, breathing and relaxation exercises (15- 20 minutes per day). If you do not have diseases of the cardiovascular system or conditions after a stroke, saunas, mud baths and wraps, magnetotherapy, can be recommended. 
  • Complementary physical activities: yoga, tai chi.

 

*You have a small limitation of physical activity. Respect your age, physical condition and your health problems.

  • Physical activity: walking and Nordic walking in the field (Routes II, III). We regulate the pace of walking according to the feeling of breathing sufficiency and heart rate. Swimming, aqua gymnastics, cardiofitness (cycle trainer, treadmill, orbitrek), light weight training. 
  • Medium exercise intensity: recommended heart rate value = 220 - age x (0.7 to 0.8) with a feeling of respiratory sufficiency (applies only to persons without cardiovascular risk).
  • Exercise duration: minimum 60 minutes, optimum 90 - 120 minutes, or individually until you feel pleasant fatigue after the load.
  • Grading the load: If you feel all right, you can extend each other training session by 120 - 180 sec. per day. Do not increase the intensity of the load (heart rate).
  • Frequency of exercises (trainings): 4 - 5 times a week. If you feel tired or unwell, reduce or skip other exercises. With regular repetition of exercise, after 3 weeks of exercise you will be able to exercise at a significantly higher pace at the same or even lower heart rate. Your organism has adapted to the physical load and you will feel better.
  • Regeneration after exercise: oxygen therapy, massage, dry carbon dioxide bath, hydromassage bath, sauna, Scottish sprays, mud wraps and baths, Floating, Bemer, breathing and relaxation exercises 15-20 minutes a daily.
  •  Complementary recomended movement and relaxation activities: yoga, tai chi.

 

*You have minimal restrictions on physical activity. However, respect your movement abilities and possibilities. Do not overload the organism.

  •  Medium and higher load intensity: Recommended heart rate value = 220 - age x (0.75 to 0.85), while maintaining the feeling of breathing sufficiency.
  • Physical activity: running on flat ground, walking and Nordic walking in rough terrain (Route III), cycling, swimming, cardio fitness (treadmill, cycle trainer, orbitrek), weight training, breathing and relaxation exercises.
  • Duration (time) of exercise: minimum 60 minutes, optimum 90 minutes, maximum 180 minutes or individually until the feeling of pleasant fatigue after the load.
  • Grading of the load: during training, we can choose alternating load intensity up to the feeling of short-term repeated shortness of breath with more intense load, e.g. when walking, cycling or running in the field.
  • Frequency of exercise (training): 4 - 5 times a week. If you feel tired or unwell, limit or skip the next workout.  With regular repetition of exercise, after 3 weeks of exercise you will be able to exercise at a significantly higher pace at the same or even lower heart rate. Your body will have adapted to the physical stress and you will feel better.
  • Active recovery after exercise: oxygen therapy, massage, dry carbon bath, hydro massage, sauna, scotch shakes, mud wraps and baths, floating, Bemer, breathing and relaxation exercises (15 - 20 minutes per day) 
  • Complementary movement and activities: yoga, tai chi. 

 

RECONDITION AND ACTIVE HEALTH WALK ROUTES

Very High Risk

Route name: I-o

Load, difficulty: Very High Risk

Route Lenght/km: 0,920

Time:
11:26 - 4,8 km/hour
16:00 -3,5 km/hour

Total elevation ↗ 22 m

Route name: I-a

Load, difficulty: Lightweight, Very High Risk


Route Lenght/km: 1,8

Time:
19:00 - 5,7 km/hour
29:00 - 3,7 km/hour

Total elevation ↗ 22 m

Route name: I-b

Load, difficulty: Easy, Very High Risk

Route Lenght/km: 2,23

Time:
29:00 - 4,7 km/hour
36:00 - 3,8 km/hour

Total elevation ↗ 24 m

High Risk!

Route name: I-c

Load, difficulty: Easy, Very High Risk, High Risk!


Route Lenght/km: 3,8

Time:
0:40 - 5,5 km/hour
1:04 - 3,7 km/hour

Total elevation ↗ 34 m

Route name: I-d

Load, difficulty: Easy, Very High Risk, High Risk!


Route Lenght/km: 1,9

Time:
0:21 - 5,1 km/hour
0:33 - 3,5 km/hour

Total elevation ↗ 27 m

Route name: I-e

Load, difficulty: Easy, Very High Risk, High Risk!


Route Lenght/km: 2,1

Time:
0:22 - 5,7 km/hour
0:35 - 3,6 km/hour

Total elevation ↗ 28 m

Route name: I-o

Load, difficulty: Very High Risk

Route Lenght/km: 0,920

Time:
11:26 - 4,8 km/hour
16:00 -3,5 km/hour

Total elevation ↗ 22 m

Route name: I-a

Load, difficulty: Lightweight, Very High Risk


Route Lenght/km: 1,8

Time:
19:00 - 5,7 km/hour
29:00 - 3,7 km/hour

Total elevation ↗ 22 m

Route name: I-b

Load, difficulty: Easy, Very High Risk

Route Lenght/km: 2,23

Time:
29:00 - 4,7 km/hour
36:00 - 3,8 km/hour

Total elevation ↗ 24 m

Increased Risk!

Route name: II-a

Load, difficulty: Middle, Increased Risk, Low Risk!

Route Lenght/km: 2,2

Time:
0:29 - 4,6 km/hour
0:45 - 2,9 km/hour

Total elevation ↗ 89 m

Route name: II-b

Load, difficulty: Middle, Increased Risk, Low Risk!

Route Lenght/km: 6,9

Time:
1:33 - 4,6 km/hour
2:03 - 3,4 km/hour

Total elevation ↗105 m

Route name: II-c

Load, difficulty: Middle, Increased Risk, Low Risk!

Route Lenght/km: 3,6

Time:
0:48 - 4,5 km/hour
1:10 - 3,1 km/hour

Total elevation ↗93 m

Route name: II-d

Load, difficulty: Middle, Increased Risk, Low Risk!

Route Lenght/km: 4,3

Time:
0:56 - 4,6 km/hour
1:19 - 2,9 km/hour

Total elevation ↗91m

Route name: II-e


Load, difficulty: Middle, Increased Risk, Low Risk!

Route Lenght/km: 4,3

Time:
0:56 - 4,6 km/hour
1:22 - 3,1 km/hour

Total elevation ↗112m

Route name: I-o

Load, difficulty: Very High Risk

Route Lenght/km: 0,920

Time:
11:26 - 4,8 km/hour
16:00 -3,5 km/hour

Total elevation ↗ 22 m

Route name: I-a

Load, difficulty: Lightweight, Very High Risk


Route Lenght/km: 1,8

Time:
19:00 - 5,7 km/hour
29:00 - 3,7 km/hour

Total elevation ↗ 22 m

Route name: I-b

Load, difficulty: Easy, Very High Risk

Route Lenght/km: 2,23

Time:
29:00 - 4,7 km/hour
36:00 - 3,8 km/hour

Total elevation ↗ 24 m

Route name: I-c

Load, difficulty: Easy, Very High Risk, High Risk!


Route Lenght/km: 3,7

Time:
0:40 - 5,5 km/hour
1:04 - 3,7 km/hour

Total elevation ↗ 34 m

Route name: I-d

Load, difficulty: Easy, Very High Risk, High Risk!

Route Lenght/km: 1,9

Time:
0:21 - 5,1 km/hour
0:33 - 3,5 km/hour

Total elevation ↗ 27 m

Route name: I-e

Load, difficulty: Easy, Very High Risk, High Risk!


Route Lenght/km: 2,1

Time:
0:22 - 5,7 km/hour
0:35 - 3,6 km/hour

Total elevation ↗ 28 m

Low Risk!

Route name: II-a

Load, difficulty: Middle, Increased Risk, Low Risk!

Route Lenght/km: 2,2

Time:
0:29 - 4,6 km/hour
0:45 - 2,9 km/hour

Total elevation ↗ 89m

Route name: II-b

Load, difficulty: Middle, Increased Risk, Low Risk!

Route Lenght/km: 6,9

Time:
1:33 - 4,6 km/hour
2:03 - 3,4 km/hour

Total elevation ↗105 m

Route name: II-c

Load, difficulty: Middle, Increased Risk, Low Risk!

Route Lenght/km: 3,6

Time:
0:48 - 4,5 km/hour
1:10 - 3,1 km/hour

Total elevation ↗93 m

Route name: II-d

Load, difficulty: Middle, Increased Risk, Low Risk!

Route Lenght/km: 4,3

Time:
0:56 - 4,6 km/hour
1:19 - 2,9 km/hour

Total elevation ↗91m

Route name: II-e


Load, difficulty: Middle, Increased Risk, Low Risk!

Route Lenght/km: 4,3

Time:
0:56 - 4,6 km/hour
1:19 - 3,1 km/hour

Total elevation ↗112m

Route name: III-a


Load, difficulty: Hard, Very Low Risk, Low Risk!


Route Lenght/km: 4,2

Time:
0:59 - 4,3 km/hour
1:29 - 2,8 km/hour

Total elevation ↗202m

Route name: III-b


Load, difficulty: Hard, Very Low Risk, Low Risk!


Route Lenght/km: 3,9

Time:
0:51 - 4,3 km/hour
1:20 - 2,9 km/hour

Total elevation ↗147 m

Route name: III-c-1


Load, difficulty: Hard, Very Low Risk, Low Risk!


Route Lenght/km: 6,3

Time:
1:30 - 4,2 km/hour
2:20 - 2,7 km/hour

Total elevation ↗281 m

Route name: III-d


Load, difficulty: Hard, Very Low Risk, Low Risk!


Route Lenght/km: 7,3

Time:
1:30 - 4,9 km/hour
2:16 - 3,2 km/hour

Total elevation ↗178 m

Route name: III-c


Load, difficulty: Hard, Very Low Risk, Low Risk!


Route Lenght/km: 5,9

Time:
1:25 - 4,2 km/hour
2:0 4- 2,9 km/hour

Total elevation ↗269 m

Route name: III-e


Load, difficulty: Hard, Very Low Risk, Low Risk!


Route Lenght/km: 4,6

Time:
1:05 - 4,2 km/hour
1:39 - 2,8 km/hour

Total elevation ↗185 m

Route name: III-f


Load, difficulty: Very hard, Very Low Risk, Low Risk!


Route Lenght/km: 9,8

Time:
2:15 - 4,4 km/hour
3:03 - 3,2 km/hour

Total elevation ↗274 m

Route name: Cyklo-II-a

Load, difficulty: Very low risk, Low risk


Route Lenght/km: 13,4 km

Time: 0:59 min.
Total elevation ↗: 245 m
Recommended: Mountain bike, Trekking bike

Route name: Cyklo-II-b

Load, difficulty: Very low risk, Low risk


Route Lenght/km: 11,1 km

Time: 0:52 min.
Total elevation ↗: 249 m
Recommended: Mountain bike, Trekking bike

Route name: Cyklo-II-c

Load, difficulty: Very low risk, Low risk


Route Lenght/km: 12,8 km

Time: 1:06 min.
Total elevation ↗: 249 m
Recommended: Mountain bike, Trekking bike

Route name: Cyklo-III-a

Load, difficulty: Very low risk, Low risk


Route Lenght/km: 23,7 km

Time: 1:43 min.
Total elevation ↗: 352 m
Recommended: Mountain bike, Trekking bike

Route name: Cyklo-III-b

Load, difficulty: Very low risk, Low risk


Route Lenght/km: 8 km

Time: 0:45 min.
Total elevation ↗: 352 m
Recommended: Mountain bike, Trekking bike

Very Low Risk!

Route name: III-a


Load, difficulty: Hard, Very Low Risk, Low Risk!


Route Lenght/km: 4,2

Time:
0:59 - 4,3 km/hour
1:29 - 2,8 km/hour

Total elevation ↗202m

Route name: III-b


Load, difficulty: Hard, Very Low Risk, Low Risk!


Route Lenght/km: 3,9

Time:
0:51 - 4,3 km/hour
1:20 - 2,9 km/hour

Total elevation ↗147 m

Route name: III-c-1


Load, difficulty: Hard, Very Low Risk, Low Risk!


Route Lenght/km: 6

Time:
1:30 - 4 km/hour
2:14 - 2,7 km/hour

Total elevation ↗272 m

Route name: III-d


Load, difficulty: Hard, Very Low Risk, Low Risk!


Route Lenght/km: 7,3

Time:
1:30 - 4,9 km/hour
2:16 - 3,2 km/hour

Total elevation ↗178 m

Route name: III-c


Load, difficulty: Hard, Very Low Risk, Low Risk!


Route Lenght/km: 6,2

Time:
1:25 - 4,4 km/hour
2:10 - 2,9 km/hour

Total elevation ↗297 m

Route name: III-e


Load, difficulty: Hard, Very Low Risk, Low Risk!


Route Lenght/km: 4,6

Time:
1:05 - 4,2 km/hour
1:39 - 2,8 km/hour

Total elevation ↗185 m

Route name: III-f


Load, difficulty: Very hard, Very Low Risk, Low Risk!


Route Lenght/km: 9,8

Time:
2:15 - 4,4 km/hour
3:03 - 3,2 km/hour

Total elevation ↗274 m

Route name: Cyklo-II-a

Load, difficulty: Very low risk, Low risk


Route Lenght/km: 13,4 km

Time: 0:59 min.
Total elevation ↗: 245 m
Recommended: Mountain bike, Trekking bike

Route name: Cyklo-II-b

Load, difficulty: Very low risk, Low risk

Route Lenght/km: 11,1 km

Time: 0:52 min.
Total elevation ↗: 249 m
Recommended: Mountain bike, Trekking bike

Route name: Cyklo-II-c

Load, difficulty: Very low risk, Low risk


Route Lenght/km: 12,8 km

Time: 1:06 min.
Total elevation ↗: 249 m
Recommended: Mountain bike, Trekking bike

Route name: Cyklo-III-a

Load, difficulty: Very low risk, Low risk


Route Lenght/km: 23,7 km

Time: 1:43 min.
Total elevation ↗: 352 m
Recommended: Mountain bike, Trekking bike

Route name: Cyklo-III-b

Load, difficulty: Very low risk, Low risk


Route Lenght/km: 8 km

Time: 0:45 min.
Total elevation ↗: 352 m
Recommended: Mountain bike, Trekking bike