Class, beginner cycling class Weeks 17- 20 Aerobic Training Day Exercise Duration (mins) Day 1 Elliptical Trainer RPE: 6 50 mins Day 2 Brisk Walking: 4.0 mi/hr, 50 mins incline 4.0% Day 3 Stair Climbing: Step Mill: 50 mins 55 steps/ minute Day 4 Swimming RPE: 5 50 mins Day 5 Cycling: approx 95 RPM, 50 mins RPE: 6 Weeks 21-24 Aerobic Training Day Exercise Duration Day 1 Elliptical Trainer RPE: 6 55 mins Day 2 Brisk Walking: 4.0 mi/hr, 55 mins incline 4.5% Day 3 Stair Climbing: Step Mill: 55 mins 55-60 steps/ minute Day 4 Swimming RPE: 6 55 mins Day 5 Cycling: approx 95 RPM, 55 mins RPE:6 MAINTENANCE WEEKS 25+ Stage Weeks Frequency Exertion RPE (10 pt Duration (Times/ Level scale) week) Maintenance 25+ 4-5 4-6 30-60 mins * Remember that physical activity can be accumulated; continue with usual aerobic workouts in the gym. However, if it’s nice outside take a brisk walk outside, play with kids, take the dog for a walk, or do some gardening. You hard work and efforts need to be maintained, as long as you stick within these guidelines!
Class, beginner cycling class Weeks 17- 20 Aerobic Training Day Exercise Duration (mins) Day 1 Elliptical Trainer RPE: 6 50 mins Day 2 Brisk Walking: 4.0 mi/hr, incline 4.0% 50 mins Day 3 Stair Climbing: Step Mill: 55 steps/ minute 50 mins Day 4 Swimming RPE: 5 50 mins Day 5 Cycling: approx 95 RPM, RPE: 6 50 mins Weeks 21-24 Aerobic Training Day Exercise Duration Day 1 Elliptical Trainer RPE: 6 55 mins Day 2 Brisk Walking: 4.0 mi/hr, incline 4.5% 55 mins Day 3 Stair Climbing: Step Mill: 55-60 steps/ minute 55 mins Day 4 Swimming RPE: 6 55 mins Day 5 Cycling: approx 95 RPM, RPE:6 55 mins MAINTENANCE WEEKS 25+ Stage Weeks Frequency (Times/ week) Exertion Level RPE (10 pt scale) Duration Maintenance 25+ 4-5 4-6 30-60 mins * Remember that physical activity can be accumulated; continue with usual aerobic workouts in the gym. However, if it’s nice outside take a brisk walk outside, play with kids, take the dog for a walk, or do some gardening. You hard work and efforts need to be maintained, as long as you stick within these guidelines!
Advanced-Aerobic-Training-Progression-12.docx