Table 2 Endurance training protocol
Week | Duration (min) | % Heart Rate Reserve |
|---|---|---|
1 | 15 – 20 | 40 – 50 |
2 | 20 – 25 | 40 – 50 |
3 | 25 – 30 | 50 – 60 |
4 | 25 – 30 | 50 – 60 |
5 | 25 – 30 | 60 – 70 |
6 | 25 – 30 | 60 – 70 |
7 | 25 – 30 | 60 – 70 |
8 | 30 – 35 | 60 – 70 |
9 | 30 – 35 | 60 – 70 |
10 | 30 – 35 | 60 – 70 |