Week 1:
| Day | Objective | Warm-Up | Main Set | Cool Down | Total Duration | Intensity | Notes |
|---|---|---|---|---|---|---|---|
| Day 1 | Build endurance and aerobic capacity | 10 minutes in Zone 1 | 2 x 15 minutes in Zone 2 with 5 minutes recovery in Zone 1 | 5 minutes in Zone 1 | 60 minutes | Moderate | |
| Day 2 | Improve muscular endurance and strength | 10 minutes in Zone 1 | 3 x 10 minutes in Zone 3 with 5 minutes recovery in Zone 2 | 5 minutes in Zone 1 | 60 minutes | Moderate | |
| Day 3 | Active recovery and flexibility | 10 minutes in Zone 1 | Gentle stretching and mobility exercises | 5 minutes in Zone 1 | 30 minutes | Easy |
Week 2:
| Day | Objective | Warm-Up | Main Set | Cool Down | Total Duration | Intensity | Notes |
|---|---|---|---|---|---|---|---|
| Day 1 | Increase intensity and power | 10 minutes in Zone 1 | 5 x 3 minutes in Zone 4 with 3 minutes recovery in Zone 2 | 5 minutes in Zone 1 | 60 minutes | High | |
| Day 2 | Improve aerobic capacity and endurance | 10 minutes in Zone 1 | 2 x 20 minutes in Zone 2 with 5 minutes recovery in Zone 1 | 5 minutes in Zone 1 | 60 minutes | Moderate | |
| Day 3 | Active recovery and flexibility | 10 minutes in Zone 1 | Gentle stretching and mobility exercises | 5 minutes in Zone 1 | 30 minutes | Easy |
Week 3:
| Day | Objective | Warm-Up | Main Set | Cool Down | Total Duration | Intensity | Notes |
|---|---|---|---|---|---|---|---|
| Day 1 | Improve power and speed | 10 minutes in Zone 1 | 5 x 1 minute sprints in Zone 5 with 2 minutes recovery in Zone 2 | 5 minutes in Zone 1 | 60 minutes | High | |
| Day 2 | Build endurance and aerobic capacity | 10 minutes in Zone 1 | 2 x 25 minutes in Zone 2 with 5 minutes recovery in Zone 1 | 5 minutes in Zone 1 | 60 minutes | Moderate | |
| Day 3 | Active recovery and flexibility | 10 minutes in Zone 1 | Gentle stretching and mobility exercises | 5 minutes in Zone 1 | 30 minutes | Easy |
Week 4:
| Day | Objective | Warm-Up | Main Set | Cool Down | Total Duration | Intensity | Notes |
|---|---|---|---|---|---|---|---|
| Day 1 | Improve muscular endurance and strength | 10 minutes in Zone 1 | 3 x 15 minutes in Zone 3 with 5 minutes recovery in Zone 2 | 5 minutes in Zone 1 | 60 minutes | Moderate | |
| Day 2 | Increase intensity and power | 10 minutes in Zone 1 | 4 x 4 minutes in Zone 4 with 3 minutes recovery in Zone 2 | 5 minutes in Zone 1 | 60 minutes | High | |
| Day 3 | Active recovery and flexibility | 10 minutes in Zone 1 | Gentle stretching and mobility exercises | 5 minutes in Zone 1 | 30 minutes | Easy |