Step 1 – Maximum Heart Rate

Establish your maximum heart rate using either one of these methods:

1. 220 minus your age. This is the standard method.
2. 205.8−[0.685 × Age]. This is a newer method.

Step 2 – The Plan

This work out runs for a 12-week period. You need to do 2 workouts per week.

You need to get to maximum heart rate within 5 minutes of starting your workout and you then need to hold this heart rate for rest of your work out.

Weeks 1 and 2 - 65% of maximum heart rate for 30 minutes

Weeks 3 and 4 - 70% of maximum heart rate for 30 minutes

Weeks 5 & 6 - 75% of maximum heart rate for 30 mins

Weeks 7 and 8 - 75% of maximum heart rate for 35 mins

Weeks 9 and 10 – 75% of maximum heart rate for 40 mins

Weeks 11 and 12 - 75% of maximum heart rate for 45 mins

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