LEVEL 1 - Novice

CARDIO CONDITIONING - Novice

Workout Instructions:

  • Use the first five minutes as a warmup (i.e. go easy).
  • Walk briskly for the Target Workout Time, 3x per week.
  • Record the date and your Achieved Workout Time.
  • Record your achieved RPE workout intensity.

Aim for RPE (Exertion Rating) of 4 - 5

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
Target Workout Time 15
min		 15
min		 15
min		 16
min		 16
min		 16
min		 17
min		 17
min		 17
min		 18
min		 18
min		 18
min
Achieved time                        
Target RPE 4 - 5 4 - 5 4 - 5 4 - 5 4 - 5 4 - 5 4 - 5 4 - 5 4 - 5 4 - 5 4 - 5 4 - 5
Achieved RPE                        

Aim for RPE (Exertion Rating) of 4 - 5

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
Target Workout Time 19
min		 19
min		 19
min		 20
min		 20
min		 20
min		 20
min		 20
min		 20
min		 20
min		 20
min		 20
min
Achieved time                        
Target RPE 4 - 5 4 - 5 4 - 5 4 - 5 4 - 5 4 - 5 4 - 5 4 - 5 4 - 5 4 - 5 4 - 5 4 - 5
Achieved RPE                        


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