10 WEEKLY EXERCISE PROGRAM EXAMPLE: en
FROM POOR TO EXCELLENT LEVEL
The following table shows a suggestion for a good exercise program, and illustrates how you could take full advantage of the zone exercise to improve your fitness level.
Level | <Zone 1 | Zone 1 | Zone 2 | Zone 3 | >Zone 3 | Weeks |
very | 1x25 min | 2x25 min | 3x15 min |
|
| x2 |
poor |
|
|
|
|
|
|
below |
| 2 x30 min | 2x20 min |
|
| x2 |
average |
|
|
|
|
|
|
fair |
| 1x35 min | 2x30 min | 3x25 min |
| x6 |
good |
|
| 3x40 min | 2x30 min |
| x6 |
very |
|
| 2x35 min | 2x40 min | 1x30 min | x8 |
good |
|
|
|
|
|
|
excellent |
| 1x60 min | 1x50 min | 2x40 min | 2x20 min |
|
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