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Aerobic exercise progression (based on maximum heart rate; high intensity added in later weeks to facilitate continued cardiorespiratory fitness improvement)
| Week | Intensity | Max heart rate (%) | Duration (min) | Frequency per week |
| 1–4 | Moderate-intensity, continuous | 60–75 | 20–35 | 3 |
| 5–7 | Moderate-intensity, continuous | 75 | 40 | 2 |
| High-intensity interval | 85–90 | 20–22 | 1 | |
| 8–10 | Moderate-intensity, continuous | 75 | 40 | 1 |
| High-intensity interval | 85–90 | 22–28 | 2 |
