Become All You Can Be
TIME |
PART |
SPEED |
LEVEL/INCLINE | HEART RATE |
| 0 min | Warm up | 3.5kph-7kph (walk or jog) | 0 | |
| 1 | Warm up | " " | 0 | 55-70% |
| 2 | Warm up | " " | 0 | 55-70% |
| 3 | Warm up | " " | 0 | 55-70% |
| 4 mins | Warm up | " " | 0 | 55-70% |
| 5 | Comfortable Pace (CP) | 4kph-13kph (depends on fitness) | 0-5% or *5-15 | 60-70% |
| 6 | CP | 4kph-13kph | 0-5% or *5-15 | 60-70% |
| 7 | CP | 4kph-13kph | 0-5% or *5-15 | 60-70% |
| 8 | CP | 4kph-13kph | 0-5% or *5-15 | 60-70% |
| 9 | CP | 4kph-13kph | 0-5% or *5-15 | 60-70% |
| 10 | CP | 4kph-13kph | 0-5% or *5-15 | 60-70% |
| 11 | CP | 4kph-13kph | 0-5% or *5-15 | 60-70% |
| 12 | CP | 4kph-13kph | 0-5% or *5-15 | 60-70% |
| 13 | CP | 4kph-13kph | 0-5% or *5-15 | 60-70% |
| 14 | CP | 4kph-13kph | 0-5% or *5-15 | 60-70% |
| 15 | CP | 4kph-13kph | 0-5% or *5-15 | 60-70% |
| 16 | CP | 4kph-13kph | 0-5% or *5-15 | 60-70% |
| 17 | CP | 4kph-13kph | 0-5% or *5-15 | 60-70% |
| 18 | CP | 4kph-13kph | 0-5% or *5-15 | 60-70% |
| 19 | CP | 4kph-13kph | 0-5% or *5-15 | 60-70% |
| 20 | CP | 4kph-13kph | 0-5% or *5-15 | 60-70% |
| 21 | CP | 4kph-13kph | 0-5% or *5-15 | 60-70% |
| 22 | CP | 4kph-13kph | 0-5% or *5-15 | 60-70% |
| 23 | CP | 4kph-13kph | 0-5% or *5-15 | 60-70% |
| 24 | CP | 4kph-13kph | 0-5% or *5-15 | 60-70% |
| 25-30 mins | Cool Down | 3.5kph-7kph | 0 | 60-70% |
*If you're using a bike or a cross trainer
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