Beginner Cardio Program

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1 (1 month) Beginner Cardio Program created for Austin Fit Magazine by Carrie Barrett, Fomo Training

2 Week 1 X-Train: Cross-training Planned Duration: 0:10:00 Let s start the program out simply with an easy 10 min at casual pace on the equipment of your choosing. Swim, walk, jog, bike, eliptical; you decide. Just keep your heart rate and effort level comfortable. Take a solid 15 min to do some good flexibility work afterwards. X-Train: Cross-training Let s step it up a bit and maximize the time we have available to workout today by doing a little bit of aerobic intensity. Warm-Up (WU): 5 min at very easy effort whether on bike, run or elliptical. If we re talking RPE (Rate of Perceived Main Set (MS): 5 min steady at a pace that gets your heart rate a little higher and your RPE up to 4-6 Cool Down (CD): 5 min super EZ to CD back to 1-2 RPE. Stretch out throughly afterwards. Streching at the very most. Let s mix it up again to keep the body guessing with MS: 5 min steady in the endurance HR zone (4-6) with a 10 second hard acceleration at the top of every min (8-10). Return back to the endurance HR zone (6-8) between the :10 X-Train: Up to :20 min for the week. :15-:20 minutes of continuous Sleep in, do nothing. You earned it!

3 Week 2 and progres things slightly to keep it challenging, interesting and effective. Tempo Progression Let s step it up a bit and maximize the time we have available to workout today by doing a little bit of aerobic intensity. MS: 6-8 min steady at a pace that gets your heart rate a little higher and your RPE up to 4-6. MS: 5 min steady in the endurance HR zone (4-6) with a 10 second hard acceleration at the top of every min (8-10). Return back to the endurance HR zone (6-8) between the :10 X-Train: Up to :20 min for the week. :15-:20 minutes of continuous Streching at the very most.

4 Week 3 and continue this week before changing it up. Tempo Workout Same as last week and chance to make it more comfortable before we build during final prep week. MS: 6-8 min steady at a pace that gets your heart rate a little higher and your RPE up to 4-6. with a 10 second hard every min (8-10). Return back to the endurance HR zone (6-8) between the :10 X-Train: Up to :25 min Planned Duration: 0:25:00 for the week. Increasing duration by about 5 min from last week. :20-:25 minutes of continuous Restful Recovery Day!

5 Week 4 Tempo Workout X-Train: Up to :30 min Planned Duration: 0:25:00 and continue to build duration and bursts! MS: 15 min steady in the Bumping up Tempo duration slightly. MS: 10 min steady at a pace that gets your heart rate a little higher and your RPE up to 4-6. Planned Duration: 0:30:00 for the week. Increasing duration by about 5 min from last week. :25-:30 minutes of continuous with a 10 second hard every min (8-10). Return back to the endurance HR zone (6-8) between the :10

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