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Table 2 Endurance training protocol

From: Minimal nutrition intervention with high-protein/low-carbohydrate and low-fat, nutrient-dense food supplement improves body composition and exercise benefits in overweight adults: A randomized controlled trial

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