We want to focus on the following areas to start if you are coming from a sedentary lifestyle. You want to have at least 4 hours a week in Zone 2 – or RPE of
7-8 out of 10 – to build a solid aerobic base which will lead improved cardiovascular performance and increased bottom times. Below is a one-week sample
program to get started.
Sunday
Monday
Tuesday
Wed
Thursday
Friday
Saturday
Zone 2
Zone 2
Zone 2
Day off
Zone 2/Zone 5
Zone 2/Zone 3
Zone 2/Zone 4
30 min
30 min
30 min
20 min Z2 5x1 min Z5 1 min rest
15 min Z2 5x2 min Z3 1 min rest
20 min Z2 5x2 min Z4 1 min rest
Once you get started, increase a maximum of 5% time and intensity per week. You also need to implement periodization into
your monthly plan. The simple way to look at it is as follows 3
weeks progressively harder and 1 week easy. And, as always, if
you new to training programs, be sure to check with your physician before you start.
This is just a sample to get started. For a more in-depth conversation feel
free to contact me.
Contact Mark at
[email protected]
858-945-3695
TM