Exercise
| Zone | Heart Rate (BPM) | HRR % | RPE |
|---|---|---|---|
| Zone 1 | 115-138 | 40-60% | 3-4 |
| Zone 2 | 150-172 | 61-80% | 5-6 |
| Zone 3 | 183-193 | 81-90% | 7-8 |
| Zone 4 | - | 91-100% | 9-10 |
Weeks 1-2
Phase/Level
1/Level B
Frequency/Wk
2
Warm-Up
5 MIN
Target Time
2 MIN (ZN2)/2 MIN (ZN1) X 6-8
Cool Down
5 MIN
Weeks 3-4
Phase/Level
1/Level C
Frequency/Wk
2
Warm-Up
5 MIN
Target Time
2 MIN (ZN2)/2 MIN (ZN1) X 8-10
Cool Down
5 MIN