16
TABLE 2
Exercise
Warm Up
THR%
Cool Down
Total
Sessions
Total Time
Week
Period
Minutes
Period
Time
Per Wk.
Per Wk.
1 & 2
5 min
60-65% -8
5 min
17 min
3
51 min
3 & 4
5 min
65-70% -10
5 min
20 min
3
60 min
5 & 6
5 min
70-75% -15
5 min
25 min
3
75 min
7 & 8
5 min
70-80% -20
5 min
30 min
3
90 min
9 & 10
5 min
70-85% -25
5 min
35 min
3
105 min
11 & 12
5 min
70-85% -25
5 min
35 min
3
105 min
HEART RATE TARGET ZONE
FOR CARDIOVASCULAR FITNESS
TABLE 1
Maximum
Attainable
Heart Rate
85%
Target
Zone
70%
Target
Zone
Heart
Rate
(Beats/
Min)
20
25
30
35
40
45
50
55
60
65
70
75
80
200
190
180
170
160
150
140
130
120
110
100
195
165
136
190
161
133
185
157
129
180
153
129
175
148
129
170
144
119
165
140
115
160
136
112
155
131
108
150
127
105
145
123
101
140
119
98
AGE (YRS)
