Use the following as a guide for determining your intensity level: 1  Beginner or low fitness level: 50% to 60%. 2  Intermediate or average fitness level: 60% to 70%. 3  Advanced or high fitness level: 75% to 85%.
The Caucasus /ËkÉËkÉsÉs/ or Caucasia /kÉËËkeÉªÊÉ/ is a region at the border of Europe and Asia, situated between the Black and the Caspian seas.t includes Southwestern Russia and northern parts of Georgia and Azerbaijan. The Transcaucasus is bordered on the north by Russia, on the west by the Black Sea and Turkey, on the east by the Caspian Sea, and on the south by Iran. It includes the Caucasus Mountains and surrounding lowlands.
The Caucasus is a narrow bridge of land between the Caspian and Black Seas that includes many small republics with close ties to Russia, including Azerbaijan and Georgia. Finally, the Ural Mountains are a long mountain range in Russia that stretch from the Arctic Ocean in the north to the Ural River in the south. Russia lies on both sides of the Europe/Asia line. Siberia and the majority of the country's land is in Asia, while the largest cities in Russia are located in the western part of the country and therefore considered to be geographically in Europe.