Program Stage Week Exercise Exercise Exercise

Frequency Intensity Duration

(Sessions/wk) (%HRR) (min)
Initial Stage 1 2 50-60 15-20
2 2-3 50-60 15-20
3 2-3 50-60 20-25
4 3-4 50-60 20-25
Improvement 5-7 3-4 60-70 25-30
Stage
8-10 3-4 60-70 25-30
11-13 3-4 65-75 30-35
14-16 3-5 65-75 30-35
17-20 3-5 70-85 35-40
21-24 3-5 70-85 35-40
24+ 3-5 70-85 35-45

Intensity of Exercise – Age: 19 years old

1. Maximum Heart Rate:
MHR = 220 – Age
MHR = 220 -19 = 201 bpm
2. Resting Heart Rate: 70 bpm

3. Heart Rate Reserve (HRR) = MHR – RHR

HRR = 201 – 70 = 131 beats

4. Training Intensities (TI) = HRR x TI + RHR

50% TI = 131 x .60 + 70 = 135.5 bpm
60% TI = 131 x .60 + 70 = 148.6 bpm
70% TI = 131 x .70 + 70 = 161.7 bpm
85% TI = 131 x .85 + 70 = 181.35 bpm
5. Cardiovascular Training Zone
Cardiovascular Training Zone: 135.5 bpm (50% TI) to 148.6 bpm (60% TI)
HEART RATE AFTER THE EXERCISE ROUTINE (BPM): 145.5 bpm