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Infinity Fitness LLC

www.infinityfitness.com Scott@infinityfitness.com
Metabolic Activation Cardio (MAC)

Calculate Max Heart Rate Range for guidance purposes

220-age= X
X * .75%=Y

Example thirty Year Old person

220-30=190
190*.75%= 142.5

Standard Warm Up
Warm up 5 minutes at moderate pace
Break Sweat and prepare for sprints

Phase 1 Weeks 1-4

Week 1
2 Days per week 2 sessions per day
Sprint: 30 seconds, should be out of breath by end of sprint
Active Rest: 60 seconds, Moderate pace, you should be able to speak without strain

Intervals: 5 each session

Week 2
2 Days per week 2 sessions per day
Sprint: 30 seconds, should be out of breath by end of sprint
Active Rest: 60 seconds, Moderate pace, you should be able to speak without strain

Intervals: 6 each session

Week 3
2 Days per week 2 sessions per day
Sprint: 30 seconds, should be out of breath by end of sprint
Active Rest: 60 seconds, Moderate pace, you should be able to speak without strain

Intervals: 7 each session

Week 4
3 Days per week 2 sessions per day
Sprint: 30 seconds, should be out of breath by end of sprint
Active Rest: 60 seconds, Moderate pace, you should be able to speak without strain

Intervals: 8 each session

Phase 2 Weeks 5-8
Preferable to do total work below in two separate sessions if it fits within your schedule
Split sessions will boost metabolism twice per day! Please split work evenly.

Week 5
3 Days per week 1 session per day
Sprint: 30 seconds, should be out of breath by end of sprint
Active Rest: 55 seconds, Moderate pace, you should be able to speak without strain

Intervals: 10 each session

Week 6

3 Days per week 1 session per day

Sprint: 30 seconds, should be out of breath by end of sprint
Active Rest: 50 seconds, Moderate pace, you should be able to speak without strain

Intervals: 12 each session

Week 7

3 Days per week 1 session per day

Sprint: 30 seconds, should be out of breath by end of sprint
Active Rest: 45 seconds, Moderate pace, you should be able to speak without strain

Intervals: 14 each session

Week 8

3 Days per week 1 session per day

Sprint: 30 seconds, should be out of breath by end of sprint
Active Rest: 40 seconds, Moderate pace, you should be able to speak without strain

Intervals: 16 each session

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