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Cardio Program
Cardio Program
Cardio Program
Frequency
(Days per
week)
Initial (4)
1
2
3
3 (3M)
3(3M)
3(2M, 1 V)
3 (3V)
Intensity
(%VO2
Reserve),
(METS)
55% 5.6
55% 5.6
55% 5.6
65% 6.6
60% 6.1
Exercise
HR
Workload
Exercise
(Watts,
Duration
dist/pace, grade, (min/day)
etc)
Volume
(METmin)
129
129
129
138
133
420
128 Watts
2.5 Mph 8% Grade
3 Mph 8% Grade
146 Watts
25
30
30
28
30
504
521
549
Improvement
(6)
5
4 (3M 1V)
4 (2M 2V)
5 (3M 2V)
3 ( 3V)
55% 5.6
65% 6.6
55% 5.6
70% 7.2
55% 5.6
70% 7.2
80% 8.2
3 (3V)
80% 8.2
10
4 (1M 3V)
55% 5.6
85% 8.7
129
138
129
142
129
142
136
152
136
152
129
156
Maintenance
(1)
11+
4 (4V)
65% 6.6
138
164 Watts
128 Watts
3 Mph 9.5% Grade
2.5 Mph 8% Grade
185 Watts
3.5 Mph 9%
Grade
3.5 Mph 9%
Grade
128 Watts
5 Mph
3 Mph 8% Grade
25
30
30
25
20
30
35
618
40
984
40
32
1059
35
924
696
768
861