1 |
Continuous Exercise |
RPE: 13 |
20 min / day |
25 steps / day |
3 days / wk |
2 |
RPE: 13 |
25 min / day |
30 steps / day |
3 days / wk |
3 |
55-60% HRR |
30 min / day |
35 steps / day |
3 days / wk |
4 |
55-60% HRR |
35 min / day |
40 steps / day |
4 days / wk |
5 |
55-60% HRR |
40 min / day |
45 steps / day |
4 days / wk |
6 |
55-60% HRR |
40 min / day |
50 steps / day |
4 days / wk |
7 |
55-60% HRR |
45 min / day |
55 steps / day |
5 days / wk |
8 |
55-60% HRR |
45 min / day |
60 steps / day |
5 days / wk |
9 |
Interval Exercise |
3 min (65-75% HRR) 2 min (Self-selected pace) |
5 sets / day |
65 steps / day |
4-5 days / wk |
10 |
3 min (65-75% HRR) 2 min (Self-selected pace) |
6 sets / day |
70 steps / day |
4-5 days / wk |
11 |
3 min (65-75% HRR) 2 min (Self-selected pace) |
7 sets / day |
75 steps / day |
4-5 days / wk |
12 |
3 min (65-75% HRR) 2 min (Self-selected pace) |
8 sets / day |
80 steps / day |
4-5 days / wk |
13 |
3 min (65-75% HRR) 2 min (Self-selected pace) |
8 sets / day |
85 steps / day |
4-5 days / wk |
14 |
3 min (65-75% HRR) 2 min (Self-selected pace) |
8 sets / day |
90 steps / day |
4-5 days / wk |
15 |
3 min (65-80% HRR) 2 min (Self-selected pace) |
8 sets / day |
95 steps / day |
4-5 days / wk |
16 |
3 min (65-80% HRR) 2 min (Self-selected pace) |
8 sets / day |
100 steps / day |
4-5 days / wk |
17 |
3 min (65-80% HRR) 2 min (Self-selected pace) |
8 sets / day |
100 steps / day |
4-5 days / wk |