LEVEL 3 - Advanced

CARDIO CONDITIONING - Advanced

Workout Instructions:

  • Use the first five minutes as a warmup (i.e. go easy).
  • Walk briskly for the Target Workout Time, 4x per week.
  • Record the date and your Achieved Workout Time.
  • Record your achieved RPE workout intensity.

Aim for RPE (Exertion Rating) of 6-7

Workout Info
Week 1
Week 2
Week 3
Week 4
Date                                
Warm-up (easy pace) 5
min		 5
min		 5
min		 5
min		 5
min		 5
min		 5
min		 5
min		 5
min		 5
min		 5
min		 5
min		 5
min		 5
min		 5
min		 5
min
Target Workout Time 25
min		 25
min		 25
min		 25
min		 26
min		 26
min		 26
min		 26
min		 27
min		 27
min		 27
min		 27
min		 28
min		 28
min		 28
min		 28
min
Achieved time                                
Target RPE 6-7 6-7 6-7 6-7 6-7 6-7 6-7 6-7 6-7 6-7 6-7 6-7 6-7 6-7 6-7 6-7
Achieved RPE                                

Aim for RPE (Exertion Rating) of 6-7

Workout Info
Week 5
Week 6
Week 7
Week 8
Date                                
Warm-up (easy pace) 5
min		 5
min		 5
min		 5
min		 5
min		 5
min		 5
min		 5
min		 5
min		 5
min		 5
min		 5
min		 5
min		 5
min		 5
min		 5
min
Target Workout Time 29
min		 29
min		 29
min		 29
min		 30
min		 30
min		 30
min		 30
min		 30
min		 30
min		 30
min		 30
min		 30
min		 30
min		 30
min		 30
min
Achieved time                                
Target RPE 6-7 6-7 6-7 6-7 6-7 6-7 6-7 6-7 6-7 6-7 6-7 6-7 6-7 6-7 6-7 6-7
Achieved RPE                                


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