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What HRC Planner Is
CHAPTER FIVE: HRC PLANNER
HRC Planner creates a 21- to 24-week training program with
a progressive increase in workout intensity and duration. This
program is based on a few simple parameters from you, the user,
including: age, resting heart rate, current activity level, and fitness
goal.
HRC Planner workouts typically range from 15 minutes at the
beginning of a training program to 40 minutes by week 21.
If you are a new user, you will be asked a few personal questions:
age, resting heart rate, current activity level, and fitness goal.
How to measure your resting heart rate: in general, sit very still,
gentle breathing, no distractions, and no talking. Best results come
first thing in the morning, with no food or caffeine intake for at
least three hours. Measure with your fingers against well-known
pulse points like your wrist or your neck, and count for at least 30
seconds, then convert to a beats-per-minute number.
Current activity level: choose from not active, moderately active
(20 – 60 minutes of moderate to vigorous activity per week), and
very active (more than 60 minutes of moderate to vigorous activity
per week). See workout suggestion section for how this selection
affects your training program as follows:
If you chose “inactive” as your current activity level, the training
program will be a 24-week program recommending three workout
days per week for the first three weeks, four days per week for the
next 13 weeks, and five days per week for the final eight weeks,
followed by a four-day-per-week maintenance program.
If you chose “moderately active” or “very active” as your current
activity level, the training program will be a 21-week program
recommending four days per week for the first 13 weeks, and five
days per week for the final eight weeks, followed by a four-day-per-
week maintenance program.
What HRC
Planner Is
HRC Planner
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