LEVEL 2 - Intermediate

CARDIO CONDITIONING - Intermediate

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 5-6

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 20
min		 20
min		 20
min		 20
min		 21
min		 21
min		 21
min		 21
min		 22
min		 22
min		 22
min		 22
min		 23
min		 23
min		 23
min		 23
min
Achieved time                                
Target RPE 5-6 5-6 5-6 5-6 5-6 5-6 5-6 5-6 5-6 5-6 5-6 5-6 5-6 5-6 5-6 5-6
Achieved RPE                                

Aim for RPE (Exertion Rating) of 5-6

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 24
min		 24
min		 24
min		 24
min		 25
min		 25
min		 25
min		 25
min		 25
min		 25
min		 25
min		 25
min		 25
min		 25
min		 25
min		 25
min
Achieved time                                
Target RPE 5-6 5-6 5-6 5-6 5-6 5-6 5-6 5-6 5-6 5-6 5-6 5-6 5-6 5-6 5-6 5-6
Achieved RPE                                


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