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. 2017 Jan 26;3:2. doi: 10.1186/s40814-016-0116-5

Table 1.

Aerobic training progression

		Week 1		Week 2		Week 3		Week 4		Week 5		Week 6
	Exercise	Time	%HRR^a	Time	%HRR	Time	%HRR	Time	%HRR	Time	%HRR	Time	%HRR
Aerobic training day 1	Warm up	10 min	35%	10 min	35%	10 min	40%	10 min	40%	10 min	40%	10 min	40%
	Training	40 min	45%	40 min	50%	40 min	55%	40 min	55%	40 min	60%	40 min	60%
	Cool down	10 min	35%	10 min	35%	10 min	40%	10 min	40%	10 min	40%	10 min	40%
		Time	%HRR	Time	%HRR	Time	%HRR	Time	%HRR	Time	%HRR	Time	%HRR
Aerobic training day 2	Warm up	10 min	35%	10 min	35%	10 min	40%	10 min	40%	10 min	40%	10 min	40%
	Training	40 min	45%	40 min	50%	40 min	55%	40 min	55%	40 min	60%	40 min	60%
	Cool down	10 min	35%	10 min	35%	10 min	40%	10 min	40%	10 min	40%	10 min	40%

^a%HRR: estimated %heart rate reserve