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WEEK
HOW OFTEN
(times per week)
HOW HARD
(% heart rate)
HOW LONG
(minutes)
HOW HARD
(RPE)*
RPE DESCRIPTIVE RATING
1
2
3
4
5
6
2 - 3
2 - 3
2 - 3
2 - 3
3
3 - 4
2 - 4
2 - 4
2 - 4
2 - 4
2 - 4
2 - 4
Somewhat easy to somewhat hard
Somewhat easy to somewhat hard
Somewhat easy to somewhat hard
Somewhat easy to somewhat hard
Somewhat easy to somewhat hard
Somewhat easy to somewhat hard
5 - 15
5 - 15
10 - 17
10 - 17
15 - 20
15 - 20
40 - 50
40 - 50
40 - 50
50 - 60
50 - 60
50 - 60
PROGRESSIVE CARDIOVASCULAR TRAINING PROGRAM
The training program that follows is a progressive training program for cardiovascular conditioning.
It can be used for any aerobic activity you choose. But remember, these are only guidelines.
People with medical conditions should discuss this training program with their physician.
MOVING
BEYOND
BASE-LEVEL
FITNESS
CONDITIONING
BASE
MAINTENANCE
*RPE = rating of perceived exertion; this means you match up a numerical rating (RPE) of 1-10, with how you
feel (RPE descriptive rating in chart above). A rating of 2-3 is equal to a warm-up or recovery level of effort; 4-5
equates to moderate to somewhat challenging; 6-10 represents effort that is somewhat hard, to very hard.
Smart Progression
In regard to progressing to a higher intensity level,
longer duration, or more frequent sessions, it makes
good sense to change only one of these elements at
a time. You run a higher risk of overuse injury if you
simultaneously increase more than one of these
elements. A conservative yet effective guideline is to
increase intensity or duration by no more than about
5 percent. You should adapt to this increase over a
period of a week or two, and then consider changing
one of the other variables (frequency, duration or
intensity) or further progressing the one you’ve
adapted to.
Top Aerobic Exercise
No one cardiovascular activity is better than another!
Manipulating how hard (intensity), how often (duration),
and how long (frequency) you participate in a particular
aerobic activity determines its effectiveness or lack
thereof. And of course, you have to like what you’re
doing. Choose the type of aerobic activity that is right for
you by identifying one or more types of cardio exercise
that you can see yourself sticking to, and enjoying,
for the rest of your life. Often, the best aerobic exercise
will be not one, but several activities that are fun and
feel good to your body. Excellent cardiovascular activities
include, but are not limited to, walking, swimming, water
fitness, jogging, running, cross-country skiing, in-line
skating, lateral movement training (slide), cycling,
mountain biking, and step training.
WEEK
HOW OFTEN
(times per week)
HOW HARD
(% heart rate)
HOW LONG
(minutes)
HOW HARD
(RPE)*
RPE DESCRIPTIVE RATING
7 - 9
10 - 13
14 - 16
17 - 19
20 - 23
24 - 27
3 - 4
3 - 4
3 - 4
3 - 5
3 - 5
3 - 6
3 - 4
4 - 5
4 - 5
4 - 5
4 - 5
4 - 5
Moderate to somewhat hard
Somewhat hard to hard
Somewhat hard to hard
Somewhat hard to hard
Somewhat hard to hard
Somewhat hard to hard
20 - 25
21 - 25
26 - 30
26 - 30
31 - 35
31 - 35
60 - 65
65 - 70
65 - 70
70 - 75
70 - 75
70 - 75
WEEK
HOW OFTEN
(times per week)
HOW HARD
(% heart rate)
HOW LONG
(minutes)
HOW HARD
(RPE)*
RPE DESCRIPTIVE RATING
After 4-6
months
3 - 6
3 - 6
Easy - Moderate to somewhat hard
30 - 60
40 - 85