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TABLE 2
Exercise Warm Up THR% Cool Down Total Sessions Total Time
Week Period Minutes Period Time Per Wk. Per Wk.
1 & 2 5 min 60-65% -8 5 min 17 min 3 51 min
3 & 4 5 min 65-70% -10 5 min 20 min 3 60 min
5 & 6 5 min 70-75% -15 5 min 25 min 3 75 min
7 & 8 5 min 70-80% -20 5 min 30 min 3 90 min
9 & 10 5 min 70-85% -25 5 min 35 min 3 105 min
11 & 12 5 min 70-85% -25 5 min 35 min 3 105 min
HEART RATE TARGET ZONE
FOR CARDIOVASCULAR FITNESS
TABLE 1
Maximum
Attainable
Heart Rate
85%
Target
Zone
70%
Target
Zone
Heart
Rate
(Beats/
Min)
20 25 30 35 40 45 50 55 60 65 70 75 80
200
190
180
170
160
150
140
130
120
110
100
195
165
136
190
161
133
185
157
129
180
153
129
175
148
129
170
144
119
165
140
115
160
136
112
155
131
108
150
127
105
145
123
101
140
119
98
AGE (YRS)