Become All You Can Be
Low Intensity Cardio Intervals - Beginner
TIME |
PART |
SPEED |
INCLINE/LEVEL | HEART RATE |
| 0 min | Warm up | 3.5kph-7kph (walk or light jog) | 0 | |
| 1 | Warm up | " " | 0 | 50-65% |
| 2 | Warm up | " " | 0 | 50-65% |
| 3 | Warm up | " " | 0 | 55-65% |
| 4 mins | Warm up | " " | 0 | 55-65% |
| 5 | CP (comfortable pace) | 4kph-10kph | 0-2% or *3-12 | 60-70% |
| 6 | CP | 4kph-10kph | 0-2% or *3-12 | 60-70% |
| 7 | CP | 4kph-10kph | 0-2% or *3-12 | 60-70% |
| 8 | CP | 4kph-10kph | 0-2% or *3-12 | 60-70% |
| 9 | Recovery | 2kph-4kph | 0% or *1-8 | 55-65% |
| 10 | Recovery | 2kph-4kph | 0% or *1-8 | 55-65% |
| 11 | Recovery | 2kph-4kph | 0% or *1-8 | 55-65% |
| 12 | Recovery | 2kph-4kph | 0% or *1-8 | 55-65% |
| 13 | CP | 4kph-10kph | 0-2% or *3-12 | 60-70% |
| 14 | CP | 4kph-10kph | 0-2% or *3-12 | 60-70% |
| 15 | CP | 4kph-10kph | 0-2% or *3-12 | 60-70% |
| 16 | CP | 4kph-10kph | 0-2% or *3-12 | 60-70% |
| 17 | Recovery | 2kph-4kph | 0% or *1-8 | 55-65% |
| 18 | Recovery | 2kph-4kph | 0% or *1-8 | 55-65% |
| 19 | Recovery | 2kph-4kph | 0% or *1-8 | 55-65% |
| 20 | Recovery | 2kph-4kph | 0% or *1-8 | 55-65% |
| 21 | CP | 4kph-10kph | 0-2% or *3-12 | 60-70% |
| 22 | CP | 4kph-10kph | 0-2% or *3-12 | 60-70% |
| 23 | CP | 4kph-10kph | 0-2% or *3-12 | 60-70% |
| 24 | CP | 4kph-10kph | 0-2% or *3-12 | 60-70% |
| 25-30 mins | Cool Down | 3.5kph-7kph | 0 | 55-65% |
*If you're using a bike or a cross trainer
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